Back and Biceps

Shared By : JefitTeam VIP
Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 259 / 227825

Rating: 23
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Heavy Lifts Are Key
This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth.

As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth.

We've left out any cardio or core exercises, but feel free to add them into the workout.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

ANY Back and Biceps
Exercise Name Muscle Timer Reps Sets Track
Pull Ups Pull Ups


90 sec 8 3 Progress Chart
Barbell Deadlift Barbell Deadlift


120 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown


90 sec 8 3 Progress Chart
Dumbbell Bent Over Row Dumbbell Bent Over Row


90 sec 8 3 Progress Chart
Barbell Curl Barbell Curl


60 sec 8 3 Progress Chart
Dumbbell Concentration Curls Dumbbell Concentration Curls


60 sec 8 3 Progress Chart