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Week 1 Day 2 Full Body Workout Routine

Welcome to Week 1 Day 2 of our 4 Week Workout Program.

This is the second day of our training routine, and today’s workout is focused on building and shaping the back and arms. Before you head to the gym, take a few minutes to get mentally prepared so you can walk in with purpose, stay focused, and make the most of every set.

I personally like to train early in the morning because I feel more focused, energized, and ready to move. I also prefer working out before I have eaten too much, since training on a full stomach can make me feel heavy and sometimes a little nauseous during intense movement.

Here is what my morning routine usually looks like before I go to the gym:

  1. Wake up and drink 45 ounces of room-temperature filtered water.
  2. Coconut oil pull for 20 minutes and brush my teeth.
  3. Make my go-to protein smoothie.
  4. Put on my favorite gym clothes, grab my gym essentials, and head out.

I have gone to the same gym for about three years, and during that time I have learned which hours are the least busy. For me, that happens to be early in the morning, which makes it the ideal time to train without feeling rushed or distracted.

I highly recommend finding the workout time that works best for your schedule, energy, and lifestyle. Once you know when you feel your strongest, try to train at that same time consistently. Creating a reliable fitness routine makes it much easier to build the habit and stay committed to your workout program.

Today we’re going to be doing:

  • Bent Over Barbell Row
  • Bent Over Dumbbell Row
  • Seated Cable Row
  • Rope Straight Arm Pulldown
  • Barbell Curl
  • EZ Bar Preacher Curl
  • Dumbbell Bicep Curl
  • Optional: Tabata (also known as HIIT cardio)

Below you will find the recommended sets, reps, rest periods, and step-by-step instructions for each back and biceps exercise in this Week 1 Day 2 workout.

Week 1 Day 2 Workout

BENT OVER BARBELL ROW

2 warm-up sets, 4 sets of 12 reps
30 seconds of active rest in between sets

  1. Hold a barbell with a pronated grip (palms facing down). Bend your knees slightly and hinge forward at the waist while keeping your back straight until your torso is almost parallel to the floor. Tip: Keep your head up and let the barbell hang directly in front of you, with your arms perpendicular to the floor and your torso. This is your starting position.
  2. Keeping your torso still, breathe out and row the barbell toward your body. Keep your elbows close to your sides and use your forearms only to hold the weight, not to pull it. At the top of the movement, squeeze your back muscles and pause briefly.
  3. Inhale as you slowly lower the barbell back to the starting position with control.
  4. Repeat for the recommended number of repetitions.

BENT OVER DUMBBELL ROW

3 sets of 12 reps
30 seconds of active rest in between sets

  1. Hold a dumbbell in each hand with your palms facing your torso. Bend your knees slightly and hinge forward at the waist, keeping your back straight until your torso is almost parallel to the floor. Tip: Keep your head up and allow the dumbbells to hang directly in front of you, with your arms perpendicular to the floor. This is your starting position.
  2. Keeping your torso steady, breathe out and lift the dumbbells toward your sides. Keep your elbows close to your body and avoid using your forearms for anything other than holding the weights. At the top of the movement, squeeze your back muscles and hold for one second.
  3. Inhale as you slowly lower the dumbbells back to the starting position.
  4. Repeat for the recommended number of repetitions.

SEATED CABLE ROW

3 sets of 12 reps
30 seconds of active rest in between sets

  1. For this exercise, you will need a low pulley row machine with a V-bar attachment. Note: The V-bar allows you to use a neutral grip, with your palms facing each other. Sit on the machine and place your feet on the front platform or crossbar, keeping your knees slightly bent and not locked.
  2. Lean forward while maintaining the natural alignment of your back, then grab the V-bar handles.
  3. With your arms extended, pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched, and your chest should be lifted. You should feel a good stretch through your lats while holding the bar in front of you. This is your starting position.
  4. Keep your torso stationary and pull the handles toward your abdomen while keeping your arms close to your body. Breathe out as you pull. Squeeze your back muscles firmly, hold the contraction for one second, and then slowly return to the starting position as you breathe in.
  5. Repeat for the recommended number of repetitions.

ROPE STRAIGHT-ARM PULLDOWN

4 sets of 12 reps
30 seconds of active rest in between sets

  1. Attach a rope to a high pulley and choose an appropriate weight. Stand a couple of feet back from the pulley with your feet staggered, and hold the rope with both hands. Lean forward from the hips while keeping your back straight and your arms extended in front of you. This is your starting position.
  2. Keeping your arms straight, pull the rope down toward your thighs by extending through the shoulders.
  3. Pause at the bottom of the movement and squeeze your lats.
  4. Return to the starting position with control, without allowing the weight to fully rest on the stack.

BARBELL CURL

3 sets of 12 reps
30 seconds of active rest in between sets

  1. Stand tall with your torso upright while holding a barbell with a shoulder-width grip. Your palms should face forward, and your elbows should stay close to your torso. This is your starting position.
  2. Keeping your upper arms still, breathe out and curl the barbell forward while contracting your biceps. Tip: Only your forearms should move during this exercise.
  3. Continue curling until your biceps are fully contracted and the bar reaches shoulder level. Hold the contraction for one second and squeeze your biceps.
  4. Inhale as you slowly lower the bar back to the starting position.
  5. Repeat for the recommended number of repetitions.

EZ-BAR PREACHER CURL

3 sets of 12 reps
30 seconds of active rest in between sets

  1. To perform this exercise, you will need a preacher bench and an EZ bar. Grab the EZ curl bar at the close inner handles. Your palms should face forward and be slightly tilted inward because of the shape of the bar.
  2. Place your upper arms against the preacher bench pad and keep your chest against the bench. Hold the EZ bar at shoulder height. This is your starting position.
  3. As you breathe in, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
  4. As you breathe out, use your biceps to curl the weight upward until your biceps are fully contracted and the bar reaches shoulder height. Squeeze your biceps and hold for one second.
  5. Repeat for the recommended number of repetitions.

DUMBBELL BICEP CURL

3 sets of 12 reps
30 seconds of active rest in between sets

  1. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate your palms until they are facing forward. This is your starting position.
  2. Keeping your upper arms still, breathe out and curl the dumbbells while contracting your biceps. Continue lifting until your biceps are fully contracted and the dumbbells reach shoulder level. Pause briefly and squeeze your biceps.
  3. Inhale as you slowly lower the dumbbells back to the starting position.
  4. Repeat for the recommended number of repetitions.

OPTIONAL (but recommended)

Finish strong with 4 minutes of Tabata.

IMPORTANT: You will notice that this workout includes 30 seconds of active rest between sets. The goal is to keep your heart rate elevated while still giving the working muscles enough time to recover before the next set. Try switching up your active rest movements throughout the workout so it does not feel repetitive and so different muscle groups can stay engaged.

Some of my favorite active rest movements include kettlebell swings, air squats, lunges, jumps, and running in place. Get creative, but try not to heavily fatigue the same muscles you are using in your lifting exercises. That way, when the 30 seconds are up, your back and biceps are ready to work again with proper form and control.

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Week 1 Day 2 Workout

Other Workouts You’ll Love:

  • 4 Week Workout Program
  • Tabata Training
  • 7 Exercises to Get Killer Abs That Will Make You Proud

Disclaimer: I am a certified personal trainer; however, since I will not be there with you in person to check your form or help you choose the right weight, please do these workouts at your own risk. You should consult your physician or another qualified health care professional before starting this or any other fitness program to determine whether it is appropriate for your needs.