Back, biceps and abs workout. One part of the workout is to perform 40 Chins. Do as many as you can, rest and then start the reps again. If this exercise is too hard you can perform Barbell Rows instead. Please stand up when doing Alternating Biceps Curls. The workout ends with a Triset were you perform reps in three different exercises with no rest between them to complete a lap. In total you do 4 Triset laps.