USA Gym Bodybuilding Back & Bicep Workout

Follow me
Instagram: @fortierfitness
Facebook: Tyler Fortier

This is a walk through of a hypertrophy back and bicep workout
(rep range 8-12 reps each movement).

Hypertrophy meaning more blood flow to the targeted muscle for growth.

The main focus of my training is to overload the muscle for maximum results.
(Increasing the weight each set)

I keep my training short and sweet with high intensity.
(30-45 second rest in-between reps)

Make sure to slow down your form to feel every contraction.

Workout (Back & Biceps):

Wide Grip Lat Pulldowns- 1 warm-up 15-20 reps, 4 sets 8-12 reps
Incline Rows- 3 sets 8-12 reps (last set is a drop set until failure)
T-Bar Rows- 3 sets 8-12 reps (last set is a drop set until failure)
Hammer Strength Pulldown (Mid-Upper Back): 3 sets 8-12 reps (last set is a drop set until failure)
Standing Wide Grip Lat Pulldowns: 3 heavy sets 8-10 reps
Hammer Strength Iso Row: 4 sets 8-12 reps
Barbell Bicep Curls: 3 sets 8-12 reps
Dumbbell Hammer Curls: 4 sets 8-12 reps (last set drop set burnout)

Leave a Reply

Top