A BETTER BACK AND BICEPS WORKOUT

Last Updated on January 7, 2021

 

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Incline Dumbbell Curl

3 Sets x 10-12 Reps

 

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Cross-Body Hammer Curls

3 Sets x 10-12 Reps

 

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BACK

Reverse-Grip Barbell Row

3 Sets x 10-12 Reps

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Wide-Grip Lat Pulldown

3 Sets x 10-12 Reps

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Chin-Up

3 Sets x 6-8 Reps

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Back Extension

3 Sets x 12 Reps

1 Does not include 1-2 warm-up sets, not done to failure.
2 Perform the negatives slowly on each rep, taking 3-5 seconds to lower yourself to full extension. Use an assisted pull-up machine, if necessary, to get through all reps

reference. muscleandfitness.com.