Back & Biceps

Working the back muscles with the biceps works well if you want to split up your training into separate routines and dont have time to work a different muscle group each day. You would also work the Chest and Trcieps on a separate day.

Warm Up (3)

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Jogging - 2 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Exercise (7)

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Bent over row - wide - 3 sets of 8-12 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Seated hammer curls - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Single arm row with dumbell - 3 sets of 8-12 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Concentration bicep curl - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Dead lift - soft leg - 3 sets of 8-12 reps

Primary target:

Back (Erector Spinae)

Equipment required:

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Reverse bicep curl with barbell - 3 sets of 8-12 reps

Primary target:

Arms (Biceps)

Equipment required:

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Reverse flyes with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Cool Down (4)

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Want alternatives to this program? Try these...