This is a Back and Biceps Workout to help build strength and enhance definition and vascularity. This workout should be performed in a gym if possible. When you work both the Back and Biceps, most of your exercises are pulling movements – so although these workouts should be performed in the same week, there needs to be approximately 2-3 days between sessions to allow for ample recovery, but to also ensure that the muscles are stressed frequently enough to force an adaptation.
The first three exercises of the Workout are all Back exercises, so focus hard on squeezing the lats. After your first three Exercises, your Biceps Workout begins. Since your biceps are often used as stabilizers during back exercises, you may not be able to handle heavier weights as the Biceps are going to be a bit more fatigued than if you worked them first.
Both the tricky part and the powerful part of working both the muscles of the back and the biceps is that you’re hitting all of your pulling movements in one session. Remember, even though you may not move as heavy of weights as if you performed both in their own session, if you consciously contract the muscles hard and you sometimes even hold that contraction for a moment longer than you otherwise would, you’ll still get as much or more out of your workout even when handling lighter weights.
In this back and bicep workout, perform one set of the reps listed with perfect form. After you drop the weights, take a 60 second break and shake out your muscles. After your rest period, immediately start your next set. Perform all sets listed here before moving on to the next back or bicep exercise. If you’re able to, perform them in the order specified below.
Timing your rest periods with a stop watch or the timer on your phone can be a great strategy so your muscles don’t get too much rest and lose some of the benefit you’d otherwise gain. Start with pull ups. Don’t freak out if you can’t hammer out all required reps of pull ups in your first session. Do as many as you can. If you have a spotter, have them help you through a few more. Going to failure is the next best thing to performing all reps in a set.
You should have assessed the proper weights to use for each exercise last week – so this week should allow you to be far more effective. From Bench Presses to Flyes to your Bicep work, you should be placing more emphasis on squeezing and contracting the muscles from the very first rep.
At the most, take 60 seconds between each set and between each exercise. Timing your rest periods will not only get more out of your workout, but it will make it go a lot quicker. You should not be swinging the weight during any of your Bicep Curl movements, ensuring that the full load is handled by the Biceps.
All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.