Use this Back and Biceps Workout to build a beautiful back and strong biceps.
BACK & BICEPS WORKOUT
It’s back and biceps day at the gym! This workout is geared more towards the beginner lifter but we invite you to try it even if you are more experienced.
The workout looks short and sweet but if you are lifting heavy enough you will feel it! Make sure that you are lifting with intensity but do not sacrifice your form.
This is not a circuit workout which means that you complete the three sets of each exercise before moving to the next one. Complete each exercise and then rest for 45-60 seconds. For example, you will do one set of wide grip lat pulldowns, rest 45 seconds and then do the next set of wide grip lat pulldowns.
THE BEGINNER BACK AND BICEPS WORKOUT
- Wide Grip Lat Pulldown (with Lat Machine or Band) 3 X 12
- Seated Cable (or Band) Rows 3 X 12
- One Arm Dumbbell Rows 3 X 12
- Alternating Dumbbell Biceps Curl 3 X 12
- Alternating Hammer Curls 3 X 12
- Preacher Curls 3 X 12
WHEN TO DO THIS WORKOUT
You will want to do this workout once a week for 3-4 weeks before switching up your workout. We have three other workouts in this series (see below) and you will do each one twice a week. Take at least one to two rest days per week. You can also add in one or two 30-minute cardio sessions after the workouts.
Once you complete the workouts in this series, it would be the perfect time to start one of our premium workout plans. Let us be your personal trainers with our detailed 4, 6, and 12-week workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!
MORE BEGINNER WORKOUTS TO TRY
- Beginner Leg Workout for Women
- Beginner Chest and Triceps Workout for Women
- Beginner Shoulder and Ab Workout for Women