Welcome to our Arm and Back Workout instruction guide!
The back and bicep workout below is one of our muscle building workouts and focuses heavy pull exercises that work your arm and back muscles as well as some isolation bicep exercises to get "the pump."
Follow the instructions below and instructions on the individual strength training exercises pages to be most effective in your journey to ginormous. First, a quick summary:
|Workout Summary:||Arm and Back Workout|
|Main Goal:||Gain Muscle Mass|
|Days Per Week:||1|
|Workout Type:||Single Muscle Group|
Working your back and biceps in the same routine is an effective way to structure your workouts as your biceps are called upon in the majority of pull exercises – like the seated cable row, lat pull down, chin ups, etc.
On the other hand, your triceps, the other large muscle in your arms, are generally called upon in push exercises – like the bench press exercise, close grip bench press, pushups, etc (See our Chest Workouts Main Page, Tricep Workouts Main Page, or "The Shocker" Chest and Tricep Workout).
|Lat Pull Down||3||8|
|One Arm Bar Curl||2||8|
|Preacher Bar Curl||2||10-12|
|Narrow Parallel Grip Chin Ups||2||10|
|Reverse Grip Bent-Over Row||2||10|
|Popular Muscle Building Workouts and Related Pages|
|Muscle Building Workouts|
|Jacked Muscle Building Workout|
|Full Body Strength Training Routine|
|Muscle Building Tips|
|Weight Gain Tips|
|Strength Training Exercises|
|Popular Fat Loss Workouts and Related Pages|
|Weight Loss For Beginners|
|Fat Loss Workouts|
|The Burner Weight Loss Workout|
|Super Shredder Fat Loss Workout|
|Tips to Lose Weight|
|Fat Burning Exercises|