20 minute workout: Back & Biceps

Here's a quick and effective workout for your back and biceps.  Ideally, finish this workout in 20 minutes.

It's a very simple workout utilizing only chin-ups (palms facing you) and standard curls.  Perform 1 pull-up and then 1 curl, 2 pulls-ups and then 2 curls, and so on until you reach 10 repetitions for each exercise.  If you do all reps, you'll have completed 55 pull-up and 55 curls.  A pretty simple, short, and effective workout.

I used a 25 lb weighted vest and 40 lb dumbbells.  I completed 46 pull-ups and 45 curls.  The last set was extremely difficult and it should be for you.  If it's not, go with a heavier weight.

Pull-Ups     Curls
1                 1
2                 2
3                 3
4                 4
5                 5
6                 6
7                 7
8                 8
9                 9
10               10
55               55

Until next time...