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The Back and Biceps Beginner Workout to Build Muscle Fast

This beginners back and bicep workout comprises of a total  The workout is designed for new lifters and should be used before going on to a more advanced split routine with more exercises & sets.




THE BACK & BICEPS WORKOUT

Back

 Trap Bar Deadlift
5 sets x 10

 Single-arm DB Row
3 sets x 10

Pull up (or Inverted Row)
3 sets x as many as possible

Biceps

 BB Curl
3 sets x 10

 Lying Cable Curl
3 sets x 10

 Open-grip Concentration Curl
3 sets x 10