You will normally find back and bicep being combined in people’s workouts as they tend to hit the same muscles when performing exercises. It is normally recommended that you begin with a compound exercise, meaning an exercise that uses more than one muscle group. An example of some well-known compound exercises are deadlifts, bench press, dips and squats.
Today we’ll be discussing a potential back and bicep workout which you could add to your workout plan, produced by SNCdirect. Remember everyone’s body is different, work your plan around what suits you.
Before: We would normally recommend consuming a pre workout shake, approximately 30-40 minutes before starting, consumed with some high glycemic carbohydrates. This will give you the energy to really push yourself through the workout and to reach new heights.
As previously mentioned, deadlift is a compound exercise which works your legs, back traps and arms, while it also helps your body to release extra levels of testosterone, helping your body to grow. Make sure you use proper form as incorrect form on a deadlift can leave you with a serious injury to your lower back. Use a barbell for this exercise. This is a favorite workout at SNCdirect.
Perform one warm up set on a light weight, then perform 5 sets of 4-6 reps using a heavy weight.
T-bar Row Workout
This exercise will help you build ‘thickness’ to your back, widening the lats. For the T-bar row, you have a neutral grip, which is technically the biomechanically strongest position for you to pull from, allowing you to go pretty heavy with this exercise.
Once again you should go for 5 sets of 4-6 reps with a heavy weight.
Wide Grip Lat Pulldown Workout
As you can tell by the name, this is a great exercise for working your latissimus dorsi muscle, while I would normally try to always include either a lat pulldown exercise or a form of pullups on your back day. Great for building mass in your back as well as upper body strength, you should try to lower the bar to the top of your chest. Often new-comers make the mistake of going to high and only lowering it to their ears. I would recommend going to the heaviest point that you can lower the bar all the way to your shoulders and then work on increasing reps. Once you feel ready to increase the weight, go up from there, but try and record how many you performed and aim to up it as often as possible.
Perform 5 sets of 6-8 reps.
Seated Cable Rows
Keep a slight arch in your back and try not to move your upper body too much, focusing on bringing your hands all the way into your body and pushing your shoulder blades together. Keep your shoulders back the whole time and avoid temptation to move your body as you bring the weight back. Try not to rush either, hold the weight when you bring it towards you and return the weight slowly.
Perform 4 sets of 8-10 reps.
EZ Bar Curl
Finally we have made it to biceps, now time to properly isolate. Keep your back straight when curling the EZ bar and make sure you don’t use momentum or bounce it off your body when it gets to the bottom. Also try to lower it down almost to the bottom so you properly hit your biceps.
Perform 1 warm up set followed by 5 sets of 10 reps
Incline Seated Bicep Curls
Do these one at a time, curling your hands as you get to the top and really focusing on the flex. Make the bench between a 45-60 degree angle, while lowering the arm all the way down and bringing it all the way up. I would go one arm at a time, however this can be a preference.
Perform 5 sets of 8-10 reps.