Back/Bicep Workout

Quick Tips Before the Workout:

  • Try to keep your lift between 45-60 minutes.
    • Less rest time between sets keeps your heart-rate up which burns more calories! Try to keep your rest time between 30 and 60 seconds.
    • Less rest time also gives you a better PUMP 😛
  • Stay hydrated!
  • Go as HEAVY as you can with the weights while keeping good form.
  • Make sure you go slow and controlled with every exercise…feel that burn!
  • Make a bumpin’ playlist!
  • Supersets: When performing a superset, you complete one set of the first exercise then immediately begin a set of the second exercise with little to no rest between.

 

Back/Bicep Workout:

Back:

1. Pullups (or Assisted Pullups): 3 sets – 10 reps

2. Superset:

– Bent Over Dumbbell Row: 4 sets – 12 reps each arm

– Bent Over Barbell Row: 4 sets – 12 reps

3. Seated Cable Rows: 4 sets – 10 reps

4. Single-Arm Cable Lat Pulldown: 4 sets – 12 reps each arm

5. Close Grip (palms up) Lat Pulldown: 4 sets – 12 reps

Biceps:

1. Dumbbell Alternating Bicep Curl: 4 sets – 12 reps each arm

2. Incline Seated Alternating Dumbbell Curl: 4 sets – 10 reps each arm

3. Standing Single-Arm High Cable Curls: 4 sets – 12 reps each arm

– For these, set the cable at head’s height. Begin with your arm extended and your elbow elevated at shoulder height and curl the cable toward your head.

4. Preacher Curls: 4 sets – 12 reps

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