Complete Back And Biceps Workout Routine For Gaining Size - Brad Scott Fitness
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Today I run you through a complete back and bicep workout routine along with detailed instructions on each exercise.
Back Exercise Routine
Warmup with pullups
3 sets of wide grip pullups 8-15 reps
2 sets of close grip pull ups 8-15 reps
pull up dropset on assisted pullup machine 4 drops
Back Exercise #1 - Seated Cable Row
3 working sets 12-15 reps
1 drop set with 4 drops Go Until Failure!
Back Exercise #2 - Lat Pull Down on Machine or Cable
3 working sets 12-15 reps
1 drop set with 4 drops Go Until Failure!
Back Exercise #3 - Bent Over Barbell Rows
4 working sets 8-12 reps
Biceps Workout Routine
Biceps Exercise #1 - Dumbell curls
3 Sets of Dumbell Curls(10 reps concentration curls with supination strait into 10 reps hammer curls)
Biceps Exercise #2 - Drag Curls with Strait Barbell
3 Sets Drag Curls 8-12 reps
Biceps Finisher Exercise #3 - CEP TRAINING with Dumbell curls
Drop Set 10 reps per arm with 30 second tricep and forearm flex before weight drop
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