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BIG BACK AND BICEP WORKOUT

Updated: Sep 7, 2023

Looking to build a huge back and a pair of mountainous biceps to go along with it? Give this workout a go!


Building a strong back is no easy feat, it's a large area made up of many different individual muscles. You have your lats, your traps, rhomboids, erector spinae and along with this you have so many different exercises from deadlifts to rows and pullups to pullovers, where do you even begin?




I've piled together this simple yet challenging workout targeting every area of the back to help you out.



Exercise

Sets

Reps

Deadlift

5

5

Wide grip pullups/pulldowns

3

10

Single arm dumbbell row

3

8

Dumbbell shrugs

3

10

Seated hammer curls

3

12

Incline dumbbell curls

3

12

Before starting this workout make sure you're thoroughly warmed up. Begin with 5 minutes of very light cardio to get everything moving, before going into some dynamic stretches to loosen up joints and muscles.


For the first exercise, deadlifts, work up to roughly 80% of your 1 rep max and use this weight for all 5 of your working sets making sure you rest around 2-3 minutes between sets. For every other exercise rest between 1 to 1 and a half minutes between sets. If you cannot do pullups then switch them out for wide grip lat pulldowns instead.


I have included 2 bicep exercises at the end of this workout as they pair fantastically with the back and should already be warmed up after all the previous exercises. After completing the workout don't forget to cool down with some light stretches and another 5 minutes of very light cardio.


Be sure to check out my other free workouts and give them a go too!

Check out my social media too for more of me, my training and plenty of information and motivation.

Instagram: @samharveyfitness

TikTok: samharveyfitness


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