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Big Back & Biceps Muscle Building Workout

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.

Most back exercises require you to pull the weight you're lifting towards your body. Doing so incorporates your biceps. This makes it very common for weightlifters to exercise their back and biceps on the same day. If you want to begin a back and biceps workout, plan to perform this workout once per week. This allows time for your back and bicep muscles recuperate properly and grow back bigger and stronger.

The Back and Biceps workout :


Barbell Biceps Curl – 4 x 8-12

Incline Dumbbell Biceps Curl – 4 x 8-12

Cross-Body Hammer Curls – 4 x 12


Underhand-Grip Barbell Rows – 4 x 8-12

Wide-Grip Lat Pulldowns – 4 x 8-12

Pull-Ups – 4 x 8-10

Back Extension – 4 x 12

Some notes:

Before starting the biceps curls do a couple of warm-up sets, without going to failure. When doing the pull-ups perform the eccentric(negative) part of the movement slowly, going for 4 to 5 seconds on each rep until you reach full extension at the bottom. You can even use and assisted pull-up machine if you are having trouble finishing all the reps.