BACK In Action! (Back & Biceps- Muscle Gain)


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This routine was created to build muscle and strength in your back and biceps. You are going to start off with an INTENSE back workout, which will leave your biceps extremely fatigued. At this point you won’t need much to finish them off, so focus on form and FULL range of motion. Concentrate on controlled negatives for a more intense workout & be sure to add weight/progressively overload with each set to MAXIMIZE your results!

• 6 exercises
• Reps and sets will vary per exercise
• Rest 2 – 3 minutes between sets
• You can rest 30 seconds minimum for a more INTENSE workout.

(1:09)- Warm-Up
(1:10)- Warm-Up Sets & Reps
(1:19)- Superman (3 sets: 10 reps)

(2:59)- Routine
(3:29)- Routine Sets & Reps

Back (Traps & Shoulders)
(3:39)- Pull-Up (3 sets: 10 reps)
(5:20)- Barbell Bent-Over Row (5 sets: 5 reps)
(7:16)- Barbell Shrug (3 sets: 10 Reps)
(9:53)- Dumbbell Bent-Over Raise (3 sets: 10 reps)

Biceps
(12:19)- Dumbbell Alternating Bicep Curl (3 sets: 10 reps)
(17:09)- Chin-Up (1 set: 10 reps)







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