Back and Biceps Workout

Here’s a workout that will pump up the muscles and make you sweat, sweat, sweat!

This workout uses super sets to work both the back and biceps. The reps are higher so the weight will need to be adjusted accordingly. Focus on form, tempo and breathing. Throughout this entire workout keep your abs tight, this helps to not only allow your core to assist you, but it burns more calories for getting the extra muscles involved.

Weight training is the best form of exercise to burn calories. Lifting an appropriate weight can create your body to burn extra calories at rest up to 48 hours post workout. Not including the calories you would burn during your workout. One of the many reasons why weight training is awesome.

Suggested equipment

  • a barbell (not necessary as barbell exercises can be swapped for dumbbells)
  • a set of dumbbells
  • a bench/chair (pullovers could be done on the floor if necessary)
  • exercise mat (if no bench available)

The workout

Complete the following super-sets without any rest between exercises.
Rest 45 – 60 seconds after each set.

SUPERSET x4 sets
12 REVERSE GRIP BENT OVER BARBELL ROWS
15 DUMBBELL CONCENTRATION CURLS (per arm)

SUPERSET x5 sets
12 DUMBBELL PULLOVERS
20 ALTERNATING CROSS BODY CURLS

SUPERSET x4 sets
12 SINGLE ARM BENT OVER DUMBBELL ROWS
15 BARBELL DRAG CURLS

Back and Biceps Workout
Via: Lushious Lifts

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