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Day 3 - Option 2 - Back / Biceps

Alternative back/biceps workout for the beginner 3 day split.

Exercise Click to show details in new window	Notes
General Warm-up	5 minutes of warm-up - cardio machine, jog etc.
Press-up	A few press-ups to get blood flowing
Squat - Regular	A few bodyweight squats to get blood flowing
Chin-up	8-12 reps. Do assisted chin-ups if needed.
Chin-up	8-12 reps. Do assisted chin-ups if needed.
Chin-up	8-12 reps. Do assisted chin-ups if needed.
Bent Over Row - Dumbell	12 reps each arm
Bent Over Row - Dumbell	12 reps each arm
Bent Over Row - Dumbell	12 reps each arm
Leg Raise - Hanging	8 reps. do knee raise if can't do leg raise
Leg Raise - Hanging	8 reps. do knee raise if can't do leg raise
Lat pulldown - V-grip	10 reps
Lat pulldown - V-grip	10 reps
Preacher curl - E-Z bar	10 reps
Preacher curl - E-Z bar	10 reps
Running	Add 15 mins cardio if fat loss is a goal.