Burn Out Your Back and Biceps

The following are my favorite exercises to train on the days I isolate my back and biceps. I correlate sets and reps to coincide with my goals and current nutrition plan! Contact Me  with questions or for a free consultation!

 

Back Muscles

 

Back & Biceps

  • Curls: Any variation with machines,barbells, or free weights
    • Try to do at least two:
      • Hammer Curls, 21’s, Static/Dynamic, Isolated, Pause Sets, Reverse Grip, etc.
  • Chin-up(Palms Facing You): machine or body weight
  • Pull-ups(Palms Facing Away): machine or body weight
  • Rows: Any variation with machines,barbells, or free weights
    • Try to do at least two:
      • Barbell Bent-over, Upright, Seated Cable, Machine, Bent-over Single Arm
  • Pull Downs: Machine or Wide Grip Cable

 

I usually do 3-4 exercises per muscle group depending on the time frame I have to train, rep/weight range, and always modifying and changing training routines. Remember to always train with intention and focus on full muscle contraction!

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