Welcome to our Back and Bicep Workout instruction guide!
The arm and back workout below is Day 1 of "The Big Muscle" Muscle Building Plan and focuses on "pull exercises" and moving big weight to build your biceps and back muscles. 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:||Heavy Pull Bicep 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.
|Pull Ups/Weighted Pullups or Lat Pull Down||2||8|
|Bent Over Row||3||8|
|Alternate Bicep Curl||3||10-12|
|Narrow Parallel Grip Chin Ups||2||10|
|Straight Arm Pull Down||2||10-12|
|Barbell Reverse Curl||2||10-12|
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