The Best Back And Bicep Workout You Should Be Doing / Shopping At The Mall

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Back and Bicep Routine:
Back:
Warm Up: Cable Pull Down (Lats) – 2 sets x 20 reps
Exercise #1: Dumbell Rows – 4 sets x 12-8 reps
Exercise #2: Incline Dumbell Pull – 4 sets x 16-10 reps
Exercise # 3: Lat-Pull Down – 4 sets x 12-8 reps
Exercise # 4: Seated Cable Rows – 3 sets x 16-12 reps
Lat Raises – 2 sets x 30-20 reps

Biceps:
Warm Up: Seated Machine Curls – 2 sets x 20-16 reps
Exercise # 1: Standing/Seated Hammer Curls – 4 sets x 12-8 reps
Exercise # 2: Barbell Curls – 4 sets x 12-8 reps
Pull-Ups – 2 sets x failure

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