Back and Bicep Workout

by Andrew Cheyne
(Toronto)

Your back and bicep workout will always work well together because both muscle groups are stimulated with pulling exercises.

The one thing that you should know is working your back will also work your biceps.

That being said your biceps are a very small muscle group and often run into the problem of overtraining. This causes them to actually stop growing. No one wants this as they are a glory muscle group, one that people like to show off, for this reason less is more for your bicep portion.

The back and bicep workout below is a great one to give you that V shape and not overwork your biceps so they can continue to grow!

Back and Bicep Workout

5 min bodyweight and stretching warmup
2 sets of wide grip chinups to failure (if you can't do wide grip try close grip or assisted wide grip)
Super Set:
3 x 10 Close Grip Rows
3 x 10 Wide Grip Pull Downs
Super Set:
3 x 10 Wide Grip Rows
3 x 10 Reverse Grip Pull Downs

3 x 10 Barbell Curls or if you are feeling really good try 21's here

Thats it, the entire workout portion can be complete in about 30 minutes. If this back and bicep workout is a little to intense try to take out the super set portions and just do the exercises in order.

Remember don't overwork your bicep's if they are not burning after the pull downs on the super sets you may need to add weight.