There are many workouts to choose from on this site. The ones i am going to share with you on this page are my personal favorite for getting that pump feeling after your workout and helping to increase the size of your biceps and widen your back.
Back and biceps training are closely related and most back exercises uses the biceps as a secondary muscle group. Biceps exercises tend to be more isolated movements and just work the arm muscles.
The training method we are going to look at is called extended sets, or giant sets. Extended sets are so that you work the specific muscle group to exhaustion. You are going to truly fatigue your muscles.
There are two parts to this back and bicep workouts and you can do them of separate days if you train back and biceps separately or you can combine the two if you train back and biceps on the same day.
Back Workout
The first part of this extended set workout is the back. This can be done as a standalone workout and can be done as a circuit performing several circuits. The best way to use this is to add it at the end of your back workout this will really finish of your back muscles.
The above video shows muscle building coach Vince Delmonte demonstrating how to perform this back workout.
Biceps Workout
The next part is the extended set workout for the biceps. Combining this and the above workout completes this back and biceps workouts and will have your arms and back muscles feeling full and pumped.
This biceps workout sees you hitting the biceps from different angles to locate the untapped muscle fibres and fatigue the arm muscles from all angles providing maximum growth opportunity.
Use the same weight for each exercise and do as many reps, go from one exercise straight to another without rest and do as many reps as possible.
Your biceps are really going to feel pumped after this workout so make sure you have nothing planned for the rest of the day. Also its time to go out and buy bigger t shirts because in a few weeks your arms will no longer fit in the ones you already have.
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