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Back and Biceps Day: The Top Workout Combination - bodybuilding110

Want to develop a lean and stronger muscle. Whatever may be your goal for fitness, you just need dedication and right guide that can help you to build a stronger you that from today. It’s never too late to start your goal.
A new day begins from the time you think to start and also give the effort to do it. So if you are planning to become fittest, then you must have a watch over these exercises.

For building a lean and strong body, it is also important to focus on nutrition. Without proper nutrition, you will find tough to recover soon and land to a mess like muscle loss, slow recovery, slow development of muscles or even injury.

If you wish to build stronger arm and V-shaped Back, then you need to work on it with best ways. And the best way to train is to train each and every muscle of arms and back. It is seen that many people don’t focus on their form during a workout. If you don’t focus on your form then surely you will be able to do more repetitions, but there will no meaning to it.

If you want to train you full muscles, then you need to focus on your form. So if you are at the gym, do ask your trainer to show the proper form and correct it as early as possible as it can prevent you from injury, and also it will also train your full muscles.

Due to training full muscle there will more and quick growth of muscle which you will see soon.

This workout programmed to train your back muscles which are second largest muscles after leg. In this schedule, you will also train your arms muscles.

One thing to note down is that while working on back muscles there is also stress on biceps muscle, so if you train your back then you can also train your arms muscle for a better effect. During starting your workout, you need few minutes warm-up and stretching.

After that you can start with back muscles as training your biceps muscle first can exhaust your back muscles. So start with your back and finish it with you biceps muscle.

Push/Pull Split

The push/pull split is a typical upper body workout split. You train your biceps with your back and your triceps with your chest. The reason for this split is because your biceps are involved in most compound back exercises and your triceps are involved in most compound chest exercises. When you perform pullups, pulldowns or rows, your biceps are secondary movers. When you perform chest presses and pushups, your triceps are secondary movers.

 Lat pulldown

    Position your body on the bench and keep your knee to in 90 degrees. Along with it keep your feet flat on the ground.lat pulldown exercise : back exercise
    After sitting comfortably, pull the bar down keeping your grip outside to the shoulder or you can extend slightly.
    After that do chest up and lean you back slightly back. Now you are ready to pull the bar.
    While pulling it slowly pull the bar down with your elbow pointed down. Now slowly go up. This complete one reps.


    Do it slowly. Don’t use body momentum.
    Don’t hold wide grip. Grip slight outside shoulder will be perfect.

    4 set 12,10,8, failure

One Arm Row

    Place your right leg on the bench and keep you back flat.one arm row : back exercise
    Lift dumbbell with one hand and keep other on bench to give support.
    Pull the weight in your side in upward direction and complete 1 reps by lowering the dumbbell.


    Doing this exercise, you can work effectively on your Abs muscle.
    You can lift heavier dumbbell.

    3 set 12,10,8

  Seated Cable row

    To do this exercise you need to sit slight away from the machine.cable seated row : back exercise
    Lean forward to hold the bar and go back to sit with back upright.
    Now squeezing your shoulder blade and keeping your elbow high pull the bar to your chest.


    Go heavy
    Benefits to core

    4 set 12,10,8, failure

 Barbell Biceps curl

    Stand up with holding the barbellbarbell bicep curl : biceps exercise
    Now slowly curl your barbell without moving arms with just forearms.


    Slowly increase the weight but focus on form. Don’t use body momentum to lift the weight.
    Dumbell biceps curl

    4 set 12,10,8, dropdown

 Dumbell Biceps Curl

    Stand up straight with holding dumbbell by holding dumbbell side palm facing inDumbbell Curl biceps exercise
    Tuck your elbow to the sides while lifting the dumbbells.
    Turn your wrist at the top of the move.


    You can do variations by alternating arm
    You can also do it by sitting on the bench


    Stand straight with your elbow tucked by the side as doing dumbbell curl.hammer curl
    Now lift the weight with alternate hand.


    It also works on the forearm muscles
    You can do with both hand

    3 sets 12,10,8

 Exercise 7: Biceps curl with pully

    Hold the lower pully-bar standing straightBiceps pully curl
    Tuck your elbow to sides while lifting.
    Go slowly and without moving your elbow

    4 sets 12,10,8, dropset