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Back and Biceps Muscle-Builder Workout

Get big with this workout designed to give you an intense pump.

Hitting the back and biceps for your workout is a classic "split"—and it works.

Despite the growth of exercise styles like CrossFit, circuit training, and group training, split routines will never go out of style. Why? Because they get results.

We've asked Doyle Tonneson, a training contributor to HUMANFITPROJECT, for a workout that will help pack on size and strength with a great pump.

WORKOUT INSTRUCTIONS:

Complete each of these groups as a superset. Rest one minute and then repeat two to three times. After completing two to three sets of a group, rest one minute and then move to the next grouping.

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THE WORKOUT:

GROUP ONE

Wide-Grip Pulldown: 20 reps
Straight Bar Curl: 20 reps

GROUP TWO

Behind-the-Neck Pulldown: 12 reps
Alternating DB Curl: 12 reps

GROUP THREE

Straight-leg Deadlift: 10 reps
Preacher Curl: 10 reps

GROUP FOUR

Seated Cable Row: 10 reps
Dumbbell Hammer Curl: 10 reps

GROUP FIVE

Reverse-Grip Pulldown: failure
Concentraion Curl: failure

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