Back and Biceps Muscle-Builder Workout
Get big with this back and biceps workout designed to give you an intense pump.
A back and biceps workout is a classic, old-school split. And even with the growth of circuit training, group exercise, and CrossFit, split routines will never die. Why? Because they work. We've asked training contributor to HUMANFITPROJECT, Doyle Tonneson for workout to pack on size and strength with a great pump.
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Complete each group as a superset. Rest one minute then repeat two-three times. After completing two-three sets of a group, rest one minute and move to the next grouping.
Wide-Grip Pulldown: 20 reps
Straight Bar Curl: 20 reps
Behind-the-Neck Pulldown: 12 reps
Alternating DB Curl: 12 reps
Straight-leg Deadlift: 10 reps
Preacher Curl: 10 reps
Seated Cable Row: 10 reps
Dumbbell Hammer Curl: 10 reps
Reverse-Grip Pulldown: failure
Concentraion Curl: failure