It’s always necessary to look for ways to do more training. more effective. Some athletes or fitness instructors, for sure, already advised you which approach to bodybuilding is “right,” and which is not. In fact, you should find what works best for you. Watch out for security constantly progress and make adjustments to the training mode.
For example, to work out your back and biceps in one day effectively, and you were able to get the most out of it with minimum time in the gym, just make just a few adjustments that will allow more active stimulate muscle gain and build strength.
To get started, do light cardio in a few minutes, then warm up your hands with a few exercises, and only after that go to the program itself.
- A set of exercises “back and biceps”
- Weightlifting Pullups
- One-handed dumbbell pull
- Belt pull
- Spider bends
- Lifting dumbbells for biceps grip “hammer”
- Workout program for the back and biceps with super-sets
A set of exercises “back and biceps”
- Weightlifting Pullups
5 sets of 6-8 reps
- One-handed dumbbell pull
5 sets of 8-12 reps
- Belt pull
4 sets of 8-12 reps
- Spider bends
4 sets of 8-12 reps
- Lifting Dumbbell Biceps Grip “hammer”
4 sets of 8-12 reps
Weightlifting Pullups
If classic pull-ups are easy for you, add weights on the belt in the form of a chain with a cargo disk. If, on the contrary, it is difficult for you to fulfill them, then as a “helper” use an expander, wrapping it around the bar and legs.
Most people try to raise their chin crossbars, which causes the biceps to do almost all the work. This in itself is not bad, but we must also train the back! AT In this video you will see that you need to stop at the moment when the chin is just below the bar. So you you can keep the latissimus dorsi muscles in the upper phase in tension exercises.
One-handed dumbbell pull
When performed correctly, this exercise involves the broadest back muscles, not shoulder muscles. Lean forward, bend to back, and then pull the dumbbell toward you. Hand should describe trajectory similar to the letter “J”.
Belt pull
Narrow neutral grip (palms facing each other) will allow elbows move close to the sides of the body. Hold your torso under angle of 90 degrees to the bench and do not sway so that guaranteed to work out target muscle groups.
Spider bends
Spider bending with one hand face down on an incline bench aimed at developing a short head of the biceps of the shoulder. To exclude the work of other muscles, throughout the exercise keep your biceps tight. You can place your free palm under working elbow for the first few repetitions (see photo), but how just make sure that you perform all the movements in the correct amplitude, remove it.
Lifting dumbbells for biceps grip “hammer”
Using neutral grip in this exercise, you can engage the smaller flexor muscles of the arm. Hold longer muscles in tension to achieve greater hypertrophy. Most An easy way to do this is to practice negative repetitions. Then there is, performing your usual set, usually lift weight, and then, slowly, for 4 seconds, lower.
Workout program for the back and biceps with super-sets
Pump your back and biceps muscles with a 12-week workout for muscle growth.
Why exactly this program? This program is very effective in gaining mass and increasing the strength of the muscles of the back and biceps.
It is a super series of 4 Trisesot, which ends with a 15 minute high-intensity interval cardio treadmill training. Great option to improve muscle relief and burn excess subcutaneous fat.
If the previous complex is designed more to increase the volume muscle groups, then this scheme is more suitable in the threshold the beach season when you need to dry out and improve the terrain.
You will definitely like this program because it gives sensation of a pump and muscle fullness during training and allows you to burn extra calories.
Here are some important points to keep in mind.
Training Notes
- Add some weight! Don’t want your forearms, biceps, grip less and less developed by the end of training. You can easily add weight in 25 sets if necessary.
- Do not rest between exercises. Take a break only when complete the superset of 3 exercises. As the weight increases, you can relax longer.
- When doing biceps flexion while standing, grab the handle already, so the biceps are well pumped.
The principle of constructing this plan based on a pyramid and an inverted pyramids will shock the muscles and blow them again progress.
It can be used both on a separate training day, and In addition, the main scheme for muscle clogging.
The operating weights will depend on the selected option, if separate day, then the weight of the shells will be more if the clogging is at the end, then naturally less.
If you will do everything at home, the unit can replace with an expander, and the upper pull with pull-ups.
Wide grip pull on chest 4 sets of 25, 20, 15, 10 reps Romanian deadlift 4 sets of 25, 20, 15, 10 reps Dumbbell Dumbbell 4 sets of 25, 20, 15, 10 reps |
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Dumbbell Dumbbell 4 sets of 10, 15, 20, 25 reps Romanian craving 4 sets of 10, 15, 20, 25 reps Wide grip block pull 4 sets of 10, 15, 20, 25 reps |
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Lifting barbell for biceps while standing 4 sets, 25, 20, 15, 10 reps Biceps curl in the upper block 4 sets, 25, 20, 15, 10 reps Biceps flexion while lying 4 sets, 25, 20, 15, 10 reps |
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Biceps flexion while lying 4 sets of 10, 15, 20, 25 reps Biceps curl in the upper block 4 sets of 10, 15, 20, 25 reps Lifting barbell for biceps while standing 4 sets of 10, 15, 20, 25 reps |
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Interval run 15 minutes: 3 minutes jogging, 1 minute intense jogging 1 set of 15 minutes |
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Sources:
- https://www.bodybuilding.com/content/build-your-back-and-biceps-the-smart-way.html
- https://www.bodybuilding.com/content/back-and-biceps-no-dtp-extreme-giant-set-back-and-biceps.html