Tuesday | Friday - BACK & BICEPS || HOME GAINS || Home workout program by Guru Mann

🔸We don’t know how long the gyms are gonna be closed so here is my LOCKDOWN SPECIAL home training program!
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🔴Tuesday and Friday - BACK & BICEPS
1a Pullups (on bar or door or wall) 3 x 20
1b Curls with rotation 3 x 20
2a DB rows 3 x 20
2b Hammer Static curls 3 x 20
3a Pullover 3 x 20
3b Conc Curl 3 x 20
4a DB shrugs 3 x 20
4b Curl (Elbow pointing back) 3 x 20
5 Laying Leg raise 3 x 25

Rest 1-2 min after each super set.

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▪️WORKOUT PDF
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▪️DIET PLAN (Weight Gain & Weight Loss)
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