Variations of the basic bicep exercises hit the short and the long head of the bicep slightly differently and also target the brachialis, which lies deeper than the biceps. Several of the exercises are also effective for targeting your rear delts.įor isolating your biceps, it’s all curls, curls, and more curls. The back part of the workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. You perform eight to twelve repetitions for most exercises, an excellent rep range for muscle hypertrophy.
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You’ll mainly use free weights, with some pulley exercises for the total package to build your back and biceps from all angles. You don’t need any advanced machines for this workout. You’ll build a solid foundation from which you can advance to this workout once you’re more experienced. In that case, I suggest you take a look at our Barbell Training Program for the Beginner or the Bodybuilding for Beginners workout routine. But suppose you’re new to bodybuilding or strength training in general. StrengthLog’s Back and Biceps Workout Routine is for the intermediate to advanced lifter. In the back and biceps workout, you do your compound exercises first, then move on to isolation work. 1 And a stronger muscle is often a bigger muscle. Doing the opposite and exhausting your biceps would limit the weights you can handle in your rows and pulldowns.Īccording to research, doing multi-joint exercises like row variations before single-joint exercises, like biceps curls, is superior for getting stronger. Your back muscles are bigger and stronger than your biceps, and it’s best to train them first. In this workout, you train back first, then biceps. Regardless of which training split you prefer, PPL or something else entirely, StrengthLog’s Back and Biceps Workout is your best option. You could train three times per week, Monday, Wednesday, and Friday, for example, with the weekend off.įor advanced bodybuilding, two rounds of PPL back-to-back or with a rest day in between is a viable option and a favorite of Arnold Schwarzenegger. and you can tailor it to your preferences, training three to six times per week. Many bodybuilders of all levels use the Push/Pull/Legs split. The PPL split is a versatile way to integrate optimal training volume and training frequency for muscle growth. One of the most popular bodybuilding splits is the Push/Pull/Legs (PPL) split, in which your train the back and biceps on the second day. However, the back+biceps combo is proven and effective. A separate biceps day might not be ideal, but many combine them with chest or triceps. It’s not wrong to train your back and biceps with other muscle groups. Training back and biceps together solves any potential issues, and you don’t have to worry about recovery between workouts. Also, a biceps session the day before training back could create a weak link for the much bigger and stronger back muscles if your arms haven’t recovered enough. If you train your bicep muscles a day or two after your back workout, then your back again a few days later, your biceps will see a lot of action for such a small muscle. If you split your back and biceps into several workouts, you might run into recovery issues depending on how you schedule your workout week. It only makes sense to combine the two into one workout. When you train your back, you work your biceps simultaneously.
Your back and biceps consist of muscles you use to pull things: moving a heavy box in your garage or doing pull-ups and rows in the gym. Training back and biceps in the same workout offers several benefits. Benefits of Training Back and Biceps Together Like your back, you use your biceps whenever you pull or carry something, and you’re never stronger than your weakest link. But everyone can develop a pair of biceps guaranteed to make heads turn.Īnd don’t underestimate the importance of your biceps for physical performance. Not everyone can build bicep peaks like the Matterhorn. Who doesn’t want a set of building biceps? Yes, the shape of your biceps is mainly determined by genetics. Every time you pull something or lift something off the floor, you depend on your back muscles being able to handle the load.Įven though your triceps is the larger muscle group, the biceps brachii often gets most of the attention. In addition, a strong back is essential for all lifters and other athletes. You know that person has put in the work. Building a big back is challenging and requires many hours of heavy lifting. However, you don’t see a stand-out back that often. A well-developed, thick back might be the most impressive thing you can see on a bodybuilder or strength athlete.
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