40-Min Home Gym Back & Biceps Workout in my Garage Gym
Join me for a back and biceps workout in my garage gym – perfect if you’re chasing real transformations with limited time and minimal equipment.
In this session, we’re focusing on:
🔘 5 sets of lats
🔘 4 sets of rear delts & traps
🔘 3 sets of biceps
If you’ve got 40 minutes and a simple home gym setup, this workout is for you.
Today’s Workout
1️⃣ Chin-Ups
2️⃣ Keenan Flap (Frontal Plane Variation)
3️⃣ Chest-Supported Wide-Grip Row
4️⃣ Cable Reverse Fly
5️⃣ Seated Alternating Bicep Curl
Equipment Needed
🔘 Bench
🔘 Dumbbells
🔘 Cable apparatus
Nice to Have:
🔘 Weighted vest
🔘 Adjustable dumbbells (I love my REP Pepins)
Whether you’re training in a garage gym, spare room, or small apartment setup, this back and biceps day will help you:
➡️ Build a wider back
➡️ Bring up your rear delts and traps
➡️ Add shape to your biceps
➡️ Stay consistent with your home workout routine
If you’re ready to level up your home gym training, follow along and track your progress week to week.
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