Training your biceps and back together can lead to incredible strength and muscle gains. This workout is designed to target the major muscles in your back and biceps, providing a balanced approach to building a stronger, more muscular upper body. The workout consists of compound movements that engage multiple muscle groups and isolation exercises to specifically target the biceps.
Sets: 4
Reps: 8-12
Description: Start with pull-ups to warm up your back muscles and engage your biceps. Use a wide grip to target your lats and a closer grip to focus more on your biceps.
Sets: 4
Reps: 10-12
Description: This compound movement works the entire back and also hits the biceps. Keep your back straight and pull the barbell towards your waist.
Sets: 3
Reps: 10-12 each arm
Description: Focus on squeezing your back muscles at the top of the movement. This exercise helps in building a balanced back.
Sets: 3
Reps: 10-12
Description: Use a lat pulldown machine or resistance bands to target the lats and biceps. Maintain a controlled motion and avoid using momentum.
Sets: 3
Reps: 10-15
Description: Focus on strict form to maximize bicep activation. Avoid swinging the barbell to ensure your biceps do the work.
Sets: 3
Reps: 10-15
Description: This variation targets the brachialis and brachioradialis, adding size and strength to your upper arms.
Sets: 3
Reps: 12-15
Description: Great for shoulder health and upper back development. Use a cable machine and pull towards your face, keeping your elbows high.
Warm-Up:
– 5-10 minutes of light cardio (jogging, jumping jacks)
– Dynamic stretches focusing on the upper body
Workout:
1. Pull-Ups: 4 sets of 8-12 reps
2. Bent Over Rows: 4 sets of 10-12 reps
3. Single-Arm Dumbbell Rows: 3 sets of 10-12 reps each arm
4. Lat Pulldowns: 3 sets of 10-12 reps
5. Barbell Curls: 3 sets of 10-15 reps
6. Hammer Curls: 3 sets of 10-15 reps
7. Face Pulls: 3 sets of 12-15 reps
Cool Down:
– Static stretching for the biceps and back muscles
– Foam rolling to release tension and aid recovery
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1. Compound Movements: Incorporate compound exercises like pull-ups and bent over rows to engage multiple muscle groups and build overall strength.
2. Isolation Exercises: Use isolation exercises such as barbell curls and hammer curls to specifically target the biceps for maximum growth.
3. Proper Form: Maintain proper form to prevent injuries and ensure the targeted muscles are effectively worked.
4. Recovery: Adequate rest and recovery are crucial. Allow 48 hours before training the same muscle group again to prevent overtraining and promote muscle growth.
