If you recall I have recently posted an article “The BEST bodybuilding program” here on TheBodybuildingBlog. There, I showed and explained to you which combinations of muscle groups should you use in your workout to maximise muscle gains.
If you read the whole article you are going to notice that one of the combinations were biceps and back. I know how hard it is to create your own workout routine, that is why today I am going to share with you the ultimate biceps and back workout !
10 second cardio.
Before starting your exercise we would want to get our body ready for the hard physical tension that we are going to make it go trough. 10 seconds of light cardio is going to be enough to make blood moving faster.
Reverse-Grip Pulldown:
Target: Inner lats
1 warm up set of 8 – 10 reps
3 working sets to failure in 8 – 10 reps
Try to focus on squeezing your back muscles as you lower the weight down to your chest. Start low and increase weight rep after rep to decrease rep range.
Wide-grip Lat Pulldown:
Target: Outer lats
1 warm up set of 8 – 10 reps
3 working sets to failure in 10 – 12 reps
You may be wondering why are we performing one lat exercise after another. The answer is because the wide-grip pulldowns activate a different part of the lats. This exercise focuses on the width of the lat muscles to give that wide appearance.
One-Arm Dumbbell Row
Target: Lats
1 warm up set of 10 – 12 reps
3 working sets to failure in 8 – 12 reps
I hope you notice that we are doing 1 warm up set in every exercise. We want our muscles to be ready for the physical tension. Make sure you increase the weight after every rep. This way you are going to shock the muscles and make bigger rips in the muscle tissue. In return this will resort to more muscle gains.
Romanian Deadlift
Target: Lower back
1 warm up set of 20 reps
3 working sets to failure in 16 – 18 reps
This is the last back exercise that we are going to perform in this workout routine. Lower the barbel right under your knees while keeping your legs bent, your hips back, and your chin up. If you are performing this exercise correctly you are going to feel a tension in the lower back area instead of the hamstrings. The first time I made this exercise I had trouble with focusing in that area because there was nobody to tell me how to do it the right way, you are welcome.
Hammer-Grip Dumbbell Curl
Target: Biceps
1 warm up set of 10 – 15 reps
3 working sets to failure in 8-10 reps
There are a few benefits from doing the hammer-grip curl, which includes the neutral position, is that it thickens the biceps muscle tissue and it also works the forearm.
Machine Preacher Curls
Target: Biceps
1 warm up set of 10 – 15 reps
3 working sets to failure in 8 – 12 reps
I find that the preacher machine curls really work on the peak and length of the biceps. Try to lower the bar as low as possible.
EZ Bar curls
Target: Biceps
1 warm up set of 10 reps
3 working sets to failure in 8 – 10 reps
The final exercise for our biceps and for the day are the EZ bar curls. A good reason to use the EZ bar instead of an ordinary bar is because it takes a lot of pressure out from the wrists. Try grabbing the bar from the curve in the inner section of the bar.
15 second cardio cooldown
The cooldown cardio is as important as the warm up so make sure you perform it. Plus it helps you keep your fat levels low.
Please leave a comment bellow sharing your thoughts about the “Ultimate biceps workout”, I would enjoy reading your opinion!
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If you can do sets of ~20 of a certain weight, you’re not going to build muscle with that weight, period.
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Thank you for expressing your honest opinion. But quite frankly if I ever started giving a damn about the criticising comments of people whom i’ve never met in real live, I would be lost in a vortex of non-completed dreams and lost chances.
Let me give you a little paradigm that will probably explain to you how muscle is actually built.
To build muscle you must put more pressure on the muscle group that you are currently training at the gym. More sets, more reps, and here is where drops sets, negative sets, pump sets, come in really helpful. True you always have to make sure that in your workout routine you do have what I and many others love to call “heavy sets” where you train with heavy weights. But the rep range MUST still be from 8-12 for the upper body and 12-15 for the lower body. This way you are making sure that you train with heavy weights and at the same time your posture, your form is correct. Unlike those swinging motherf*ckers I see everyday at the gym. Every exercise that you perform has to own a couple of heavy sets (3 or 4). But REMEMBER this from me and remember this REAL gooooood buddy, It’s not about much you can lift, it’s all about the correct form with which you lift that weight.
More pressure, better sets, and correct posture and form is what will bring you bigger muscle gains.
Thank you for your passively aggressive comment, hope of hearing more from you!
– Love, John.
Too many sets in my opinion. Close grip pull-ups have been proven to be more effective. And why ez bar curl and preacher it’s the same movement. Too much monkey action going on here. Needs revision in my opinion.
The difference between close grip and wide grip pull-ups is the parts of the upper back that it trains.
The wide grip trains the width of your latissmus dorsi (your lats) and the close grip trains the inner section of your upper back. It helps you develop the thickness that every bodybuilder craves to have on their upper part of their back muscles.
– John
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A great way to always maintain the proper form is to leave your feet firmly planted on the ground,
and always grip the bar no more than shoulder width apart.
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