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.
Back & Biceps
Warm Up (3)
Exercise (7)
More infoBent over row - wide - 3 sets of 8-12 reps
Primary target:
Back (Lattisimus Dorsi)
Equipment required:
More infoSingle arm row with dumbell - 3 sets of 8-12 reps
Primary target:
Back (Lattisimus Dorsi)
Equipment required:
More infoConcentration bicep curl - 3 sets of 8-12 reps
Primary target:
Arms (Biceps)
Equipment required:
More infoDead lift - soft leg - 3 sets of 8-12 reps
Primary target:
Back (Erector Spinae)
Equipment required:
More infoReverse bicep curl with barbell - 3 sets of 8-12 reps
Primary target:
Arms (Biceps)
Equipment required:
More info
Reverse flyes with dumbells - 3 sets of 8-12 reps
Primary target:
Shoulders (Deltoids)
Equipment required:
Cool Down (4)
More infoShoulder stretch - 30 seconds each side
Primary target:
Shoulders (Deltoids)
Equipment required:
More infoStanding hamstring and lower back stretch - 30 seconds
Primary target:
Legs (Hamstrings)
Equipment required:
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Information
- Goals:Muscle building, Toning and firming, Weight gain
- Primary Target(s):Arms (Biceps), Shoulders (Deltoids), Back (Erector Spinae, Lattisimus Dorsi)
- Secondary Target(s):Arms (Biceps), Shoulders (Deltoids), Bum (Gluteals), Legs (Hamstrings), Back (Rhomboids, Trapezius)
- Required equipment:
- Program duration:20-30 mins
- Rest between exercises:60 seconds
- Rest between sets:60 seconds