Back & Biceps Workout
Warm-Up (5-10 minutes)
- Arm Circles (Forward & Backward)
- Dynamic Back Stretches
- Light Resistance Band Rows
Workout Routine
Deadlifts (Barbell or Dumbbell)
Sets: 3
Reps: 8-10
Tip: Keep a straight back and engage your core throughout the movement.
Pull-Ups (or Lat Pulldowns)
Sets: 3
Reps: Max reps or 10-12 reps
Tip: Squeeze your shoulder blades together at the top of the movement.
Bent-Over Rows
Sets: 3
Reps: 10-12
Tip: Hinge at the hips, keep your back flat, and pull the bar to your lower chest.
Bicep Curls (Dumbbell or Barbell)
Sets: 3
Reps: 10-15
Tip: Keep your elbows tucked in and avoid swinging your body.
Hammer Curls
Sets: 3
Reps: 10-12 per arm
Tip: Keep your palms facing each other throughout the curl for a different bicep focus.
Seated Cable Rows
Sets: 3
Reps: 10-12
Tip: Keep your chest up and squeeze your back muscles as you pull.
Face Pulls
Sets: 3
Reps: 15-20
Tip: Pull the rope towards your face, externally rotating your shoulders.
Cool Down (5-10 minutes)
- Overhead Tricep & Bicep Stretch
- Lats & Back Stretch (e.g., hanging from a bar)
- Wrist Stretches
Additional Tips
- Rest: Take 60 seconds between sets for optimal muscle recovery.
- Progression: Aim to increase the weight or reps slightly each week.
- Form: Prioritize form over weight to prevent injury and ensure muscle engagement.