BUILD A BIGGER BACK

BUILD BIGGER BICEPS

Here is a great back and bicep workout that will give you a great all round pump and leave your muscles shredded!

Back

Wide grip lat pull down superset with pull ups (to failure):

4sets of 10 reps

 

Bent over barbell row drop set:

4 sets of 12,12,10,10 reps

 

Single arm dumbbell row:

4 sets of 10 reps

 

Deadlifts 

4 sets of 8-10 reps

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Bicep

EZ curl bar bicep curl:

4 sets of 10 reps

 

Single arm seated isolation curl:

4 sets of 10 reps

 

Single arm hammer curl:

4 sets of 10 reps

 

3 sets of Close grip pull ups (to failure)