You are here

Back and Biceps Muscle-Builder Workout

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

Advertisement

 

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.

Never miss a workout, sign up for our daily newsletters!

WORKOUT INSTRUCTIONS:

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.

What's a Superset?>>>

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

Related:

Maximize Your Recovery from Any Workout>>>

25 Ways to Get Stronger Now>>>

9 Foods to Eat for Size>>>

Topics: 

Want more Men's Fitness?

Sign Up for our newsletters now.

comments powered by Disqus