You can train the back and biceps on the same day, and there are several benefits to doing so. I recommend doing at least two movements per muscle group per workout and doing your back exercises first. If possible, I also recommend training the back and biceps at least twice a week.
What workout should I do for back and biceps?
Beginner Back and Biceps Workout (Option A)
- Straight-Arm Pulldown (Prime) Sets: 3 Reps: 15–20.
- One-Arm Dumbbell Row (Perform) Sets: 3 Reps: 8–10 (each side)
- Lat Pulldown (Pump) Sets: 2 Reps: 20.
- Dumbbell Hammer Curl (Prime/Pump) Sets: 3 Reps: 12–15 (each side)
- Preacher Curl (Pump) Sets: 1 Reps: 25–30.
What muscle groups work together?
There are many ways to structure a strength training program, but many people find it helpful to pair certain muscle groups together.
Example for advanced lifters
- Day 1: chest, shoulders, triceps, forearms.
- Day 2: calves, hamstrings, quadriceps, glutes.
- Day 3: biceps, back, abdominals, traps, lats.
What 2 bicep exercises should I do?
- Best Biceps Exercises.
- Barbell Curl.
- Chin-Up.
- EZ-Bar Preacher Curl.
- Hammer Curl.
- Incline Dumbbell Curl.
- Facing-Away Cable Curl.
- Reverse-Grip Bent-Over Row.
Can you workout back and biceps together? – Related Questions
What machines should I use for back and biceps?
Seated High Row
Seated high row machines attack the back and biceps simultaneously, providing balance for the upper body. The machine may not make sense visually immediately, so take your time and get comfortable with it.
Should I do biceps on back day?
It’s best to avoid training biceps within 48 hours of your back workout, so as to not be working biceps on consecutive days. Remember, a muscle grows during rest, so your training split should be set up such that back and biceps are never worked on consecutive days.
Which muscles should you not train together?
A typical two-day split, for example, works your lower body one day and upper body the next day. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day.
Do you need to lift heavy for biceps?
Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a lighter weight that allows you to flex and release with isolation (meaning that no other muscle is involved).
How do you split Arnold?
With the Arnold split, you work out six days per week and train each muscle group twice per week. The typical muscle group breakdown of the Arnold split is chest and back, shoulders and arms, and legs. Volume is high, with three to four sets for most exercises, and anywhere from 6-25 reps in a set.
What is the Arnold 1/10 method?
Arnold 1-10 Method
After warming up, load a weight so heavy you can only perform one rep with it. After you perform that one rep, take just enough weight off to perform two reps. Continue dropping just enough weight to add one more rep until you’re up to 10 reps.
Did Arnold train 7 days a week?
While preparing for bodybuilding contests, Arnold would frequently train six days a week, twice a day, with an aim to target each muscle group three times a week — a staggering amount of volume, even for professional bodybuilder standards.
Did Arnold Take rest days?
It is an intense routine that goes from low to medium to high-intensity exercises and only rests once a week in his time. Arnold Schwarzenegger was known for training twice a day in the morning and afternoon. He split his exercises between these periods and never misses a single day.
What was Arnolds max bench?
In his monthly newsletter, he looked back on his days working out with Italian bodybuilder Franco Columbo, and revealed his career max bench press: 525 pounds. “In those days, that was a big lift,” he says.
How many hours does Arnold sleep?
Arnold Schwarzenegger’s “sleep faster” strategy
The former Mr Olympia sleeps just six hours a night so that he has at least 18 hours of productive time during the day. The seven-time bodybuilding champion reportedly spent as much time in the gym as he did in bed during his early career.
At what age Arnold quit bodybuilding?
He didn’t rest on his considerably muscular laurels after that record-breaking win, either. Schwarzenegger continued to compete, and went on to win the Mr. Universe title a staggering four more times before retiring from bodybuilding at age 33 in 1980.
Did Arnold do pull ups?
The 72-year-old explained that he’s always found solutions to working out without a gym. Growing up in Austria, Schwarzenegger would do pull-ups from a tree branch and chop wood to build strength. Even as a fitness professional, he would run up the stairs of a hotel to exercise.
At what age Arnold started steroids?
Schwarzenegger, in past interviews, has claimed that he broke no laws when taking steroids (Wayne says Arnold told him once that he started taking them at age 13 in Austria; Arnold claims he started taking them after arriving in the U.S.).
What is the peak age for bodybuilding?
The late 20s to mid-30s is considered their “prime.” Any player or competitor that is still competing at a high level at 40 years of age is often considered a marvel.
