Day 3 Back and Biceps
This is the third instalment of this workout routine, you will work back and biceps together because the two muscle groups work well together and working the back automatically works the biceps.
youthreach
Pull-ups : 4 sets of as much as you can perform.
This is a body weight exercise that is vital if you want to build a big broad back.
On a pullup bar, with an overhand grip pull your self up touching your chin against the bar and squeezing your back at the top of the movement.
SLOWLY lower yourself to the bottom not touching your legs of the ground, and repeat.
This exercise may be hard to perform, most people cant even do one, but that can be fixed, for a few weeks stand on a chair and at the top position take your feet off the chair and lower yourself down extra slow, your muscles are much stronger performing negative movements and if you practise this then after a while you may notice that you can perform one proper one without assistance and you can work from there.
Bent over barbell row : 4 sets of 8 - 12 reps
Important to keep your back straight, this means do not round it in anyway.
Pick up the weight and position yourself so that you are bent over at the waist and your knees are slightly bent and your head is up.
Pull the weight up towards you chest, slowly return it to the start position, repeat.
Weight on barbell = 15kgs – 40 kgs.
One Armed Dumbbell Row : 4 sets of 8-12 reps
Put one leg on a bench, place your free hand in front of you on the bench, bring the dumbbell to your chest squeezing your back muscles at the top of the movement, slowly lower to start position, repeat.
Weight on each dumbbell = 10kgs – 25 kgs
Barbell Curl : 3 sets of 8-12 reps
Hold the barbell at waist level, curl it to your chest, slowly return it to the start position, repeat.
Weight on barbell = 15kgs – 35 kgs
Alternating Dumbbell Curl : 3 sets of 8-12 reps
Standing straight up hold a dumbbell in each hand, curl one hand up to chest and slowly lower, repeat with the other hand, perform 8 – 12 reps for each hand in this movement.
Weight on each dumbbell = 5kgs – 15kgs
Concentration Curl : 3 sets of 8-12 reps
Sit down on a bench, pick up a dumbbell with one hand, the other hand resting on your leg.
With the working elbow against the inside of your leg, curl the weight up slowly, lower slowly and repeat.
Do this for 3 sets for each arm.
This is an ideal exercise to perform at the end of your biceps workout as it provides the final burn to your biceps muscle.
Weight on each dumbbell = 10kgs – 20kgs.
Questions, comments or feedback? Feel free to e-mail at:
muscleandworkouts@muscleandworkouts.com
Home | Beginners | Intermediate | Bodyparts | Advanced | Fat Loss | Nutrition
| Top Tips | Gym Glossary | Links
Disclaimer
The information contained in this website is for educational and recreation purposes only,
and is not intended as a substitute for the advice of a health care professional or doctor. Consult your physician or a licensed
medical professional for a detailed diagnosis of your particular medical problem. Muscleandworkouts.com assumes no responsibility for how this material is used
and muscleandworkouts assumes no responsibility for injuries sustained using the information printed in this website. By opening the pages of this website you agree to the rules
and conditions set out by this disclaimer. Note that muscleandworkouts updates its content frequently and, as some information may change, the information may become out of date.