That’s why we’re going to group all these muscle groups together in the same workout. This will allow the complementary muscle groups to get trained at the same time and also get equal recovery time between workouts.
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.
Back Workout
Wide Grip Pull-ups – 4 Sets of 8-10 Reps
Wide-Grip Pulldown – 4 Sets of 8-10 Reps
Wide Grip Lat Pull Down 4 Sets of 8-10 Reps
Seated Low Cable Row – 4 Sets of 10-12 Rep
Bent Over Barbell Rows – 4 Sets of 8-10 Rep
Barbell Dead-lifts – 4 Sets of 8-10 Rep
Biceps Workout
Standing Barbell Curls – 4 Sets X 8-10 Reps
Standing Dumbbell Hammer Curls – 4 Sets X 8-10 Reps
Seated Dumbbell Isolation Curls – 4 Sets of 8-10 Reps
Seated Preacher Curls – 4 Sets of 8-10 Reps
Standing Biceps Cable Curl – 4 Sets of 8-10 Reps