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A Great Bicep, Back, And Core Workout in under 45 Minutes

Updated on October 26, 2009

A Workout You Can Fit Into Your Lunch Break!

Like most people, you probably don't have the time to spend all day in the gym. Well you can still get ripped abs, big biceps and a toned back without living there!

Pretty much every movement you perform utilises your core muscles, (Made up of your obliques, lower back muscles and abdominals). Therefore it is very important to keep these muscles in good condition, to prevent injury and make movement easier.

Big biceps are the dreams of many, and not just the men either, but you don't have to spend hours every day in the gym to achieve these.

Muscle balance is very important, having very developed pectorals and a weak back can make you very injury prone, and even cause you to hunch, as well as many other problems, so preventing this is always a good idea.

Now on to the less than 45 minute workout for your back, biceps and core!

The Back, Bicep, And Core Workout

This workout is comprised of both compound exercises and isolation exercises, and emphasises mainly the biceps and core, and all this in under 45 Minutes!

Exercise 1: Lat Pulldowns

Instructions On How To Perform This Exercise: http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Lat+Pulldown&table=exercises&id=6

Exercise 2: Seated Cable Rows

Instructions On How To Perform This Exercise: http://www.fitstep.com/Library/Exercises/back-exercises/seated-cable-rows/seated-cable-rows.htm

Exercise 3: Dumbbell Deadlifts

Instructions On How To Perform This Exercise: http://www.fitnessvancouver.ca/anatomyassets/exercise%20dead%20lift%20db.htm


First, we will mainly focus on your back. Now you will be performing 1 set of each in succession, with a rest break between the group of 3 sets.

Rest Breaks Of 2 Minutes.

  1. Set 1: Lat Pulldowns - 6 Repetitions - 80% of 1 Repetition Maximum 
  2. Set 2: Seated Cable Rows - 6 Repetitions - 80% of 1 Repetition Maximum 
  3. Set 3: Dumbbell Dead Lifts - 10 Repetitions - 60% of 1 Repetition Maximum 
  4. Rest Break
  5. Set 4: Lat Pulldowns - 6 Repetitions - 80% of 1 Repetition Maximum
  6. Set 5: Seated Cable Rows - 6 Repetitions - 80% of 1 Repetition Maximum
  7. Set 6: Dumbbell Dead Lifts - 8 Repetitions - 70% of 1 Repetition Maximum 
  8. Rest Break
  9. Set 7: Lat Pulldowns - 6 Repetitions - 80% of 1 Repetition Maximum 
  10. Set 8: Seated Cable Rows - 6 Repetitions - 80% of 1 Repetition Maximum
  11. Set 9: Dumbbell Dead Lifts - 6 Repetitions - 80% of 1 Repetition Maximum

Exercise 4: Barbell Preacher Curls 

Instructions On How To Perform This Exercise: http://www.youcanlearnseries.com/WeightLift/PreacherCurl.aspx

Exercise 5:  Weighted Crunches

Instructions On How To Perform This Exercise: http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html

Exercise 6: Bicycle Crunches

Instructions On How To Perform This Exercise: http://www.sparkpeople.com/resource/exercises.asp?exercise=12


Now we will really target your biceps and core. It is important during this point of the workout to push yourself, as this will most likely be the hardest part.

2 Minute 30 second rest breaks

  1. Set 1: Barbell Preacher Curls - 6 Repetitions - 80% of 1 Repetition Maximum 
  2. Set 2: Weighted Crunches - 70% of Maximum Number Of Repetitions - 50% of 1 Repetition Maximum
  3. Set 3: Bicycle Crunches - 80% of Maximum Number Of Repetitions
  4. Rest Break
  5. Set 4: Barbell Preacher Curls - 6 Repetitions - 80% of 1 Repetition Maximum 
  6. Set 5: Weighted Crunches - 80% of Maximum Number Of Repetitions - 50% of 1 Repetition Maximum
  7. Set 6: Bicycle Crunches - 90% of Maximum Number Of Repetitions
  8. Rest Break
  9. Set 4: Barbell Preacher Curls - 6 Repetitions - 80% of 1 Repetition Maximum
  10. Set 5: Weighted Crunches - 90% of Maximum Number Of Repetitions - 50% of 1 Repetition Maximum
  11. Set 6: Bicycle Crunches - 95% of Maximum Number Of Repetitions
  12. Rest Break

Exercise 7: Dumbbell Side Bends

 Instructions On How To Perform This Exercise: http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html

Exercise 8: Dumbbell Wrist Curls

 Instructions On How To Perform This Exercise: http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html

Finally we will target what is often the most neglected part of the core (The Obliques) and the forearms. In comparison to the past exercises, you will find this much easier.]

1 Minute Rest Breaks

  1. Set 1: Dumbbell Side Bends - 12 Repetitions (Each Side) - 60% of 1 Repetition Max 
  2. Set 2: Dumbbell Wrist Curls - 12 Repetitions (Each Arm) - 60% of 1 Repetition Max
  3. Rest Break
  4. Set 1: Dumbbell Side Bends - 12 Repetitions (Each Side) - 60% of 1 Repetition Max
  5. Set 2: Dumbbell Wrist Curls - 12 Repetitions (Each Arm) - 60% of 1 Repetition Max

That's It, an efficient workout that will actually give you results in conjunction with a good diet and other regular exercise. Follow this workout with a reasonable dose of protein and you're well on your way to ripped abs, a defined back, and larger biceps.


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