Everything that pulls: the lats, the upper back, the rear of the shoulder and the biceps. A row and a vertical pull do most of the work, and the curls come last, when the biceps are already warm from both.
A barbell, a rack and a bench is the classic garage setup. It is short on isolation work, so this session leans on big lifts and makes up the difference in load.
Sets per muscle. A muscle that only assists in an exercise counts half.
How to run it
Before the first exercise, do two lighter sets of it: one at about half your working weight and one at three quarters. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.
Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. Barbells reward small jumps: add 2.5 kg (5 lb) in total once every set reaches the target, and stay there until it does again.
It is the second day of a push, pull, legs rotation, the day after push. Once a week is enough for most people; twice if you run the rotation two times through.
In myreplog
Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.
Questions
About 50 minutes. That is 20 working sets with the rests listed next to each exercise, plus five minutes to warm up.
Mostly the forearms, biceps and upper back. The lats, lower back, traps and glutes assist. The map on this page shades each muscle by the number of sets that reach it.
A barbell, plates, a rack and a bench.
The lats, the upper back, the traps, the rear of the shoulders, the biceps and the forearms. Anything that pulls a weight towards the body belongs here.
Either works. A deadlift is a hip hinge, so it trains the hamstrings and glutes, but the back holds the position throughout. Put it where it does not land the day after heavy squats.
More barbell workouts