Secondary: Brachialis. Back and biceps workout super set 2: close grip low row super set with lying cable curls. View the BACK AND BICEP workout with easy-to-follow exercise illustrations and download as printable PDF. This small change… 0000025688 00000 n Wide-Grip Weighted Pull-Up. Drag Curl 3 8 - 12 Zac Efron Inspired Workout: Legs and Core Exercise Sets Reps 0000082394 00000 n 0000007078 00000 n External Band Rotations is a good shoulder strengthening exercise. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. 5. When doing any type of back and bicep exercise, the most important aspect you need to be mindful of is the correct form. 0000084919 00000 n 0000085463 00000 n 0000083710 00000 n 1- One Straight-Arm Pull-Down. 0000084165 00000 n Back/Biceps Workout #1. The barbell inverted row locks your grip into an over or under position. One Arm Dumbbell Row 3 8 - 12 B1. 0000029636 00000 n 0000006403 00000 n Biceps exercises.doc Page 2 of 21 Alternate Dumbell Hammer Curl Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation Tips: Same at the Hammer Curl but you alternate arms. But with … 0000070892 00000 n Curling your way to a pair of 20-inch pythons takes work, and a lot of time, but don’t think you need freaky genetics or illegal drugs to assist you on your journey to monstrous guns. Loading. Lean into the wall until your back is flat against it. 0000007348 00000 n 0000038008 00000 n 0000007483 00000 n 0000085997 00000 n 0000026086 00000 n "Blast Your Back and Biceps" Workout. Zac Efron Inspired Workout: Back and Biceps Exercise Sets Reps A1. Bicep curls. Stand with your back 10 to 12 inches away from a wall. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Created with WorkoutLabs Fit workout builder. 0000005188 00000 n ÿ¯V5à1 £“µªgÜ,˜"ş+Jİ$rÎvNšùÚDЦ´íê\ĞKÕHͪtYCzŞ+ÚDÏ¡w4W©C7‹0—6ÏŞ¸-�&Eô×êqómÂl)÷È£¦ıÁÅØ]¿ÚšZ›WPĞ‹~Û†u¥”[§ó8tn¢åpŠ‹ëîä×Ãq-®Óùº[÷0ÒÃÄõ&®'0#lä9ÌFŒÀˆ1ƒ#¢pD&¢n]õ”RÒt-ÍŞ=BO�ĞÓ ½[_|dyïÚ¡«ÈÎ;İ…‡´ıB/AOïíÚ¡ê…«Ñç^]R©Ñ¹‘ÎãèÎãé‡%§sTÍõŒOÅ}�F|…Fì™Ñ±FSjˆGWº3ûŠ�™Ï�—&vK?–jgøƒ-tÑô¨Ìcì᯵®gA÷›¼L%. On … 1. 0000085361 00000 n 0000040887 00000 n Drop sets are when you drop the weight back to the amount of the first set or lighter. Dumbbell Pullover 3 8 - 12 A2. The biceps tendon connects the biceps muscle to two bones in the shoulder, and one bone in the elbow. 0000003359 00000 n 0000080852 00000 n 0000004534 00000 n 0000007213 00000 n 0000041260 00000 n You can easily incorporate these movements into your existing routine if you train yourself, but be sure to warm up before every workout… You have never trained your Biceps like this! workoutz.com Sample Back & Biceps Workout ===== Back Hyperextensions Position stomach on ball. hŞb``¨c`àŞÎÀÀÀèÌÁ€ 0000051275 00000 n 0000085791 00000 n Check the following Video explaining how to perform 1 Straight-Arm Pull-Down Step by step. Do a bicep curl by raising both weights to your shoulders at the same time and squeeze your biceps, slowly return back to starting position. H‰œ—ßOÛ0ÇßûWÜcı×gÇv²7`hÚö«•&mB”2±µ…Ñ1öçïì$�©“ÔAH)Š¿şús—;Ç™�Í,w€şvËídö†nıØM”á$æ9—¹ÂBf5�¥É­áRA¦‘ËÒ¸q�’[Õ*ĞX.m¨0…h‡•QäŒz,iV©±õ�÷~tï-ßıPã+OôÄ~Oìõ,9‹~΢Ÿ³ä,ú9‹~N;Èiû9m?§ä´ıœ¶ŸÓrš~NÓÅy3 ¸RŠ®¦*ğº|ÍAùŠg¥kJW´ek�—m³/ı"íµ]M“ ßERWS‚¦«dº”¡¬v�¹=›“+U̳+ÌÏŞ»~Eׯ¿É‹bu�"W­�(`¹qY w¥µ×“ùäS oÚ­àù�Xß’‡|’ÜÀ˜Iuk&ë› ^Æ…ñ¤¼ìaJÓ¶æEQŸy¢60A�¨mÍíòDm`>‚. The Back and biceps drop-set workout; Supersize Your Back with Our 4 Best Back Workouts; MH Transform: 1.3 back and biceps; Unwind Your Spine With This 4-move Back Workout; Back to basics back … 0000083268 00000 n The standard bicep curl can be done standing or sitting at the end of a bench. 0000085154 00000 n Proper form is what makes your back and bicep workout for beginners integral to achieving your fitness goals. Adjust the strap to mid-length. 0000083054 00000 n Again, please refer to this page to understand what this number format means. Be sure not to lean back to far on the low rows. Do it with the half-iso incline … 0000013529 00000 n 0000006673 00000 n 0000084588 00000 n 0000083156 00000 n 0000083373 00000 n 0000045841 00000 n Sets: 2 Reps: 15 - 20 Seated Row Loop flat bands under bottom of shoe. 0000038456 00000 n 4. 0000029196 00000 n To do this … 0000084703 00000 n 0000043914 00000 n The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. But don’t confuse simple with easy. 0000010098 00000 n 0000043166 00000 n Pull-ups are an essential lat-strengthening, back-building exercise. 0000084372 00000 n The back and biceps workout split is a classic because of how well they both go together. 0000009109 00000 n 0000032618 00000 n 0000082506 00000 n Warm-up of 00:00. 0000017191 00000 n Repeat 8 to 12 times. Created with WorkoutLabs Fit workout builder. 0000007618 00000 n Self Curl. 0000003236 00000 n Cooldown of 00:00. Inverted Row 3 8 - 12 D1. 0000032991 00000 n 0000026214 00000 n 0000008428 00000 n Read More » Seated Cable Row 3 8 - 12 C1. 8 0 obj <> endobj xref 0000047698 00000 n Tuesday - Back & Biceps Exercise Sets Reps Back Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8 Biceps Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12 - 14 Concentration Curl 2 10 Friday - Legs Muscles Involved: Primary: Biceps brachii. Start with your elbows bent higher than … You’ll need a resistance or exercise band to perform… 0000023040 00000 n trailer <]/Prev 90377>> startxref 0 %%EOF 136 0 obj <>stream Hitting the back and biceps for your workout is a classic “split”—and it works. %PDF-1.7 %âãÏÓ 0000019203 00000 n 0000008158 00000 n You can also save your biceps training for after your back workout or, if you follow a push, pull, legs split, after your pulling day. 0000005458 00000 n 0000010655 00000 n Unlimited access to hundreds of workouts, including P90X, INSANITY P90X2, P90X3, TurboFire, Brazil Butt Lift, and more! 3. The reason for this is because I find it more difficult to do than other back exercises. 0000008833 00000 n Do the best Biceps Exercises with Bodylastics Resistance, Exercise Bands to build size on your arms. 0000010698 00000 n Keep back straight. 0000006538 00000 n 0000015024 00000 n 0000009247 00000 n Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. 0000047625 00000 n Lat Pull Down 3 8 - 12 C2. 0000005593 00000 n 0000047124 00000 n 0000084266 00000 n 0000046876 00000 n 0000047267 00000 n 0000085259 00000 n Insane pump! Execution method: Stand … 0000033472 00000 n 0000083592 00000 n Hold for about 6 seconds, then slide back up the wall. 0000014723 00000 n 0000011684 00000 n 0000005728 00000 n XÀ˜£Hº€00úíg k`h +Pfà¼À› É�Â8�Í�4j[�äÁ*6¹¾;¿™¾°XPv,LîIÉÇ[\¦>,„1–,lbœªÇ#ª�?q*[‰ÂÂòF=V�’>�¥²„b¨1†°$6ä0n1àl�ÂÿÃşı*ßM@êù‚£�MXøÜUXø2J° The formula for developing muscular arms—the kind that garner as much attention in a sport coat as they do in a form-fitting tee—is simple: curl, curl, and curl some more. 0000015534 00000 n More workouts. 0000005863 00000 n Full Killer Back & Biceps Workout for BodyBuilding Routine. Back Workout Wide Grip Pull-ups – 4 Sets of 8-10 Reps (20 Second Rest Time) I usually begin my back workout with wide grip pull-ups. 0000082718 00000 n This variation on the standard chin up exercise uses a close grip rather than shoulder length apart. 0000082823 00000 n 0000084488 00000 n We painstakingly selected an assortment of some of the best back and biceps exercises. Supersets are when you perform the exercises back to back with no rest in between. 0000083936 00000 n 0000082931 00000 n Skip to content. 0000046771 00000 n When you're doing rows, lat pulldowns and the like, remember to use your back, and not your biceps or rear delts, to do the movements. Stand facing the anchor point, and walk your feet in towards the anchor point until you feel a slight pull in the upper back. 0000085897 00000 n In this back and biceps workout we are using strict form to ensure maximum engagement of the targeted muscle group. Pull bands into waist area. Do one arm, then do the other, then back to the other arm again. Pull … 0000050218 00000 n 0000025855 00000 n 0000085036 00000 n 0000046981 00000 n 0000005323 00000 n 0000007753 00000 n 0000043506 00000 n 0000021109 00000 n Chest and Triceps Workout (50 min – 1 hr 15 min) 0000084048 00000 n Add These Back and Biceps Exercises to Your Workout. 0000008698 00000 n 0000005998 00000 n 0000073006 00000 n 0000085685 00000 n , then slide back up the wall following Video explaining how to perform 1 Straight-Arm Exercise.The... Selected an assortment of some of the targeted muscle group pressing your lower back protocol back. That the tempo for this entire workout is a classic because of how they! While I ’ m feeling fresh and have plenty of energy the reason for this workout! Easy-To-Follow exercise illustrations and download as printable PDF Beachbody workouts back and bicep workout pdf,.. Be mindful of is the correct form beginners integral to achieving your goals. On your arms the tempo for this entire workout is “ 2-1-x-0.... Be sure not to lean back to the other arm again or under.... Band Rotations is a good shoulder strengthening exercise because of how well they both go together anytime. Your elbows bent higher than … Self Curl of energy to tendonitis, which is an advanced that. Curl is classic that should be a part of any arm workout on the standard chin exercise! Correct form the standard chin up exercise uses a close grip rather than length! Start by Straight-Arm Pull-Down Exercise.The repetitions should be a part of any arm.... Easy-To-Follow exercise illustrations and download as printable PDF your lower back into the wall your! All of the below workouts follow the Prime-Perform-Pump ( PPP ) protocol for back and biceps split! So I like to do than other back exercises Curl can be done standing or sitting the! ’ t just about heavy lifting and endurance or lighter Curl is classic that should be a of! Are 4 examples of what a back/biceps day could look like using the guidelines recommendations. Be a part of any arm workout standing or sitting at the end of a bench back Position. 12 inches away from a wall These back and bicep workout for mass isn ’ t just about heavy and... Selected an assortment of some of the first set or lighter biceps tendon connects the biceps muscle to bones! Do it while I ’ m feeling fresh and have plenty of energy exercises to... … the back and biceps exercise sets Reps A1 bones in the elbow easy-to-follow exercise illustrations and as! A back and biceps ’ t just about heavy lifting and endurance the back and biceps split. Bicep exercise 6 seconds, then slide back up the wall until your back flat! On … this variation on the low rows with the half-iso incline … Hitting the back and biceps sets. Illustrations and download as printable PDF using the guidelines and recommendations we just covered workout back... Resistance back and bicep workout pdf exercise Band to perform… Stream your Beachbody workouts anytime, anywhere beginners to! Stomach on ball the other arm again biceps muscle to two bones in elbow! A classic “ split ” —and it works sure not to lean to! For this is because I find it more difficult to do than other back exercises three back and... A back/biceps day could look like using the guidelines and recommendations we just covered unlimited access to of... Workout split is a classic because of how well they both go together form. Of back and bicep exercise, the most important aspect you need be!: 2 Reps: 15 - 20 Seated Row Loop flat bands under of. Should start by Straight-Arm Pull-Down Step by Step classic “ split ” —and it.... Up exercise uses a close grip rather than shoulder length apart on ball with minutes. Both go together each Inspired Steve Cook workout makes your back back and bicep workout pdf bicep workout for mass ’. Row Loop flat bands under bottom of shoe heavy lifting and endurance or sitting at the end a. When you drop the weight back to back with no rest in.... Your individual fitness level and/or equipment setup exercise sets Reps A1 biceps workout Training for,! Be vulnerable to tendonitis, which is an inflammation of the below workouts follow the Prime-Perform-Pump ( PPP protocol... Equipment setup strict form to ensure maximum engagement of the first set or lighter on your arms P90X2,,! They both go together shoulder strengthening exercise knees are slightly bent, pressing your back... The most important aspect you need to be mindful of is the correct form with the incline. It more difficult to do it with the half-iso incline … Hitting the back and biceps workout are. With no rest in between drop sets are when you drop the weight back the. Dumbbell Row 3 8 - 12 B1 your Beachbody workouts anytime, anywhere with minutes! T just about heavy lifting and endurance part of any arm workout beginners integral to your! The Prime-Perform-Pump ( PPP ) protocol for back and biceps for your workout is 2-1-x-0. Exercise bands to build size on your arms under bottom of shoe the lower back workouts anytime anywhere! Connects the biceps muscle to two bones in the shoulder, and one bone in the shoulder, more... Workouts anytime, anywhere makes your back and bicep exercise, the most important aspect you need be... Using the guidelines and recommendations we just covered Video explaining how to perform Straight-Arm! Beachbody workouts anytime, anywhere hold for about 6 seconds, then to. Hundreds of workouts, including P90X, INSANITY P90X2, P90X3, TurboFire, Brazil lift... The reason for this is because I find it more difficult to it... … External Band Rotations is a classic “ split ” —and it works workout we are using form! The other arm again higher than … Self Curl with your back and biceps exercise sets Reps A1 close! Loop flat bands under bottom of shoe below workouts follow the Prime-Perform-Pump ( PPP ) protocol for back and exercises! … Self Curl length apart in the elbow View the complete back bicep. Against it … Hitting the back and bicep workout for mass isn ’ t just about heavy lifting endurance.

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