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Back & Bicep Workout Routine

Back & Bicep Workout Routine

Are you looking to build strength and definition in your back and biceps? This Monday workout focuses on hitting key muscle groups with both compound and isolation exercises. Here's a detailed breakdown to get you started:

Back Workout:

  1. Lat Pulldown (Wide-Grip) – 3 sets of 10-12 reps
    Start your workout with wide-grip lat pulldowns to target your upper back and lats. Keep your core tight and focus on pulling the bar down to your chest while squeezing your shoulder blades together.

  2. Barbell Row – 4 sets of 8-10 reps
    Barbell rows are a great compound movement that works your middle and lower back, along with your core. Use a slightly bent-over position, grip the barbell, and pull it toward your waist, focusing on your back muscles.

  3. Single-Arm Dumbbell Row – 3 sets of 10-12 reps per side
    This exercise targets each side of your back individually, helping to correct muscle imbalances. Keep your torso stable as you row the dumbbell upwards, squeezing your back muscles at the top of the movement.

  4. Reverse Pec Dec Fly – 3 sets of 10-12 reps
    A great exercise for targeting the rear delts and upper back. Sit facing the machine and focus on squeezing your shoulder blades together as you pull the handles back.

  5. Cable Rope Face Pulls – 3 sets of 12-15 reps
    Face pulls are essential for improving posture and strengthening the rear delts and upper back. Keep your elbows high and pull the rope toward your forehead while maintaining a controlled motion.

Bicep Workout:

  1. Barbell Curl – 4 sets of 8-10 reps
    The classic barbell curl targets the entire bicep. Keep your elbows steady by your sides and curl the bar upwards with a full range of motion, then lower it slowly for maximum muscle engagement.

  2. Alternating Dumbbell Curl – 3 sets of 10-12 reps
    Alternating dumbbell curls allow you to focus on each arm individually. Be sure to control the movement both on the way up and down to work your muscles fully.

  3. Preacher Curl (EZ Bar) – 3 sets of 10-12 reps
    Using the EZ bar for preacher curls helps isolate the lower part of the biceps. Keep your arms stable on the pad and lift with controlled, slow reps for maximum tension.

  4. Hammer Curl – 3 sets of 10-12 reps
    Hammer curls target the brachialis, a muscle that runs beneath the biceps, adding thickness to your arms. Keep your wrists neutral and curl the weights up, focusing on a smooth motion.

Key Tips:

  • Warm up before starting your workout and cool down afterward to prevent injury.
  • Focus on maintaining good form during each exercise to maximize muscle activation and avoid strain.
  • Keep rest periods between sets around 60-90 seconds.

This back and bicep routine will help you build strength, improve muscle definition, and work towards a balanced physique. Make sure to adjust the weights based on your fitness level, and don’t forget to stay hydrated throughout your workout!

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