Introduction
In this article, we share an intense back, shoulders, and biceps workout perfect for those working out at home or in a garage setting. Featuring Armand Bagvasaroff, also known as CheesyFit on Instagram, Dr. Mike and Jared Feather guide you through multiple sets and exercises, helping you achieve an effective workout even without a gym full of equipment.
Key Takeaways
- Rep range should be roughly 10 to 15 reps, with some drop off into the 5 to 10 range acceptable.
- Plan for 3 to 5 sets of each exercise, depending on your current training phase.
- Supersets can help increase variation and intensity when training with limited equipment.
- Modify exercises as needed to accommodate for any previous injuries or limitations.
- For best results, program muscles at the frequency they recover to maximize growth potential.
Exercise Breakdown
The workout consists of several exercises, including:
- Bent Rows: Aim for 10 to 15 reps, adjusting the load as needed. Perform 3 to 5 sets.
- Superset: Combine rows to chest with rows to the tummy for a more challenging and varied workout.
- Dumbbell Lat Pullover: Focus on a controlled movement and a big stretch at the bottom. Be cautious not to push to failure.
- Lateral Raises to Upright Rows: Be mindful of shoulder flexibility and adjust the range of motion as needed.
- Dumbbell Twist Curls: Focus on proper technique and twist hard at the top of each curl.
Conclusion
In summary, this intense back, shoulders, and biceps workout is an excellent option for those stuck at home or in a garage setting. Be sure to start with a progression that’s a few reps shy of failure and a few sets less than the peak week workout, gradually increasing intensity over time. By following these guidelines and incorporating the exercises outlined above, you can achieve an effective workout even without access to a traditional gym.
