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Back and Biceps Workout: The Basics. In this workout, you train back first, then biceps. Your back muscles are bigger and stronger than your biceps, and it’s best to train them first. Doing the opposite and exhausting your biceps would limit the weights you can handle in your rows and pulldowns.
If you’re looking to build the most effective training split for muscle gain, combining your back and biceps into one workout performed twice per week is one of the best options you have.
Back and biceps pair together well. Learn how to set up the perfect workout; plus, 5 workouts to build more muscle in the back and bi’s.
Learn to design a back and biceps workout routine and what you need to know about super-efficient muscle sessions—plus beginner and advanced workout plans.
Back and Biceps Workout Overview. Total Time: 30–45 minutes. Level: Intermediate to advanced. Equipment Needed: Dumbbells; a barbell with weight plates; a chair, weight bench, or ball; and a resistance band. What to Expect: This back and biceps workout has four supersets. Two supersets focus on the back muscles, and two focus on the biceps.
Let’s take a closer look at the anatomy of the back and biceps and how they work together. I’ll also cover a back and biceps workout that you can start using right away. Then we’ll wrap it up with some of the most commonly asked questions about back and bicep workouts.