Workout of the Week: Back and Biceps

Written By Tim Dragmen

Back and biceps are pulling muscles. Any time you lift or pull toward your body, you’re leveraging these muscles. Additionally, the muscles are connected which makes them easy to train simultaneously. Working these muscles together eliminates the need for an arm day and a back day in your week of split workouts.

For this back and bicep workout, we recommend completing 3-4 sets with 6-10 reps in each set. The weight you choose is solely up to you, but we recommend a moderately heavy weight across the board for this workout.

  • Pull ups

  • T-bar row

  • Chest support rear delt fly

  • Cable lat pullover

  • Dumbbell hammer curls

  • Incline supinated curls

Tim Dragmen
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