I posted a workout video on my YouTube channel, of the ultimate back and biceps workout routine. I wanted to compliment it with a blog post. The exercises are listed below along with the link to the video.
The Ultimate Back and Biceps Workout Routine
Back Routine
- Wide Grip Pull Ups: Grab ahold of the pull up bar with your palms facing forward. Use the wide grip. Then lower your body until your arms are extended with a slight bend. Pause and hold. Then pull your body upward until your chest barely touches the pull up bar.
- Wide Grip Lat Pulldown: Grab the bar with your palms facing forward. Use a wide grip. Then extend your arms above and lean back. Pulldown the bar until it barely touches the top of your chest. Pause and hold.
- Behind The Neck Pulldown: Grab the bar with your palms facing forward. Use a wide grip. Then extend your arms above and slowly pull the bar down behind your neck. Until it touches between your shoulder blades. Pause and hold.
- Single Arm Bent Over Dumbbell Row: Start by kneeling over a bench with one leg kneeling on the bench and the other leg standing. Use one arm to support you while kneeling on the bench. While the other arm is used to hold a dumbbell in your hand. Make sure your arm is fully extended. Pull the dumbbell towards your chest, keeping your elbows in close to your body. Pause and hold. Then slowly lower the dumbbell back down to where you started. Repeat 3 sets of 15.
- Face Pulls: Using the rope attachment on a cable machine. Pull the weight towards your face, separating the rope handles as you get closer to your face. Then pause and hold. Then slowly lower the weight back down. Repeat 3 sets of 15.
- Seated Overhead Cable Row: For this exercise, use the v-bar attachment above a seat by the cable machine. Start by sitting down on the cable machine and place your legs in between the platform in front of you. Grab the attachment above you. Pull the weight towards you until you almost touch your chest. Pause and hold. Then slowly raise the attachment back to where you started. Repeat 3 sets of 15.
Bicep Routine
- Bicep Curls: Start with a dumbbell in each hand, with your arms extended in front of your quads. Curl the dumbbells forward until they are at shoulder height. Pause and hold. Then slowly lower back down. Repeat 3 sets of 15.
- Hammer Curls: Start with a dumbbell in each hand, with your arms extended by your sides. Your palms are going to face your torso. Curl the dumbbells forward until they are at shoulder height. Pause and hold. Then slowly lower back down. Repeat 3 sets of 15.
- Straight Bar Bicep Curls: This exercise is similar to the bicep curl. The only difference, is that you are going to start by holding a straight bar with your palms facing forward. Curl the straight bar forward until it is at shoulder height. Pause and hold. Then slowly lower back down. Repeat 3 sets of 15.
- Inside Grip Pull Ups: Using the assisted pull up machine. Set the desired weight. Then stand on the platform and hold onto the outer handles. Lift one knee up and rest it on the padded knee rest while you grab the handle of the inside grip above you. Once you have grabbed the handle. Raise your other knee to rest on the padded knee rest and grab the other handle with the opposite arm. Then pull your body up as far as you can. Pause and hold. Then lower your body back down to where you started. Repeat. 3 sets of 15.
- Preacher Curls: Start by sitting on the preacher curl bench and adjust the height of the machine to support your arms. Hold a dumbbell in your hand and fully extend your arm on the bench. Curl the dumbbells forward until it is at shoulder height. Pause and hold. Then slowly lower the dumbbell back down to where you started. Repeat 3 sets of 15.
Personal Training
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Don’t forget to “Like” this video and to “Subscribe” to my YouTube channel. So you can keep up with my latest videos. I hope you enjoyed the ultimate back and biceps workout routine. If you have any questions feel free to comment below.
Related Posts:
For more back and biceps workouts see these other posts,
High Volume Back Workout
The Best Back Exercises
Back & Biceps Workout
Brutal Back Workout
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