Looking to build a strong, sculpted upper body? This back and biceps workout is a powerhouse session designed to maximize your muscle gains. With a focus on compound and isolation movements, this routine will leave your back and arms pumped and growing. Suitable for any fitness level, it’s perfect for year-round strength and hypertrophy.
Warm-Up (5-10 Minutes)
Start with a dynamic warm-up to prepare your muscles and joints. Include light cardio, arm circles, and band pull-aparts to activate your back and biceps.
Workout
1 - Pull-Ups (or Lat Pulldown): 3 sets of 8-12 reps Engage your lats fully as you pull your chest to the bar or handle. Adjust resistance to match your strength level.
2 - Barbell Rows: 3 sets of 8-12 reps Focus on maintaining a flat back and controlled form, squeezing your shoulder blades together at the top.
3 - One-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm Isolate each side of your back, keeping the motion slow and deliberate.
4 - Seated Cable Rows: 3 sets of 12-15 reps Use a moderate weight and full range of motion to build thickness in your mid-back.
6 - Incline Dumbbell Curls: 3 sets of 10-12 reps Perform these on a bench for a greater stretch and contraction in the biceps.
7 - Face Pulls (for Rear Delts): 3 sets of 12-15 reps A great finisher to ensure balanced shoulder and back development.
Cool Down
Stretch your lats, biceps, and shoulders to improve recovery and flexibility.
Perform this workout 1-2 times per week alongside your regular training plan, and watch your back and biceps grow stronger!
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