2 Of the Best Back and Bicep Workouts You Can Do for Mass and Strength (A & B)
- Pull-Ups – 3 sets of 5-10 reps.
- Lat Pulldowns – 3 sets of 12-15 reps.
- Cable Lat Pullover – 3 sets of 12-20 reps.
- Dumbbell Shrugs – 3 sets of 10-15 reps.
- EZ Bar Bicep Curls (Narrow Grip) – 3 sets of 8-12 reps.
Is it good to workout back and biceps together?
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.
How do you work back and BIS?
Training your back and biceps together in the same workout is one of the most popular ways to blast these two muscle groups to make them grow.
Frequently Asked Questions
- Pull-Ups + Barbell Curls.
- Barbell Rows + Hammer Curls.
- Seated Cable Rows + Preacher Curls.
- Shrugs + Back Extension.
Should you do back or BIS first?
Perform your back exercises before your biceps exercises when your goal is to strengthen your back. Complete your back exercises first to warm your biceps and to pre-fatigue the arm muscles.
How do you structure a back and bi workout? – Related Questions
Is back and BIS push or pull?
In the “push” workout you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps. In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps.
Why do back and BIS go together?
Going the back-with-biceps route is a smart and efficient way to work your upper body. Since both muscle groups perform a pulling motion and the biceps are involved in most compound back exercises, training them together allows you to maximize your time in the gym.
What should I train first shoulder or back?
However, for maximal strength, the exercises performed earlier in the session elicit better gains. So if you want to prioritize shoulder strength, perform the shoulder exercises first. If you want to prioritize back strength, perform the back exercises first.
Should I do back squats first?
If you do squats first you’ll be your strongest and can put the most weight on. If you do squats last, say after lunges, extensions, leg press etc, THEN do squats, no way you’ll be able to do the same weight as if it was your first set of exercises.
Which muscle groups should be trained first?
It’s always best to train your bigger muscle groups first before working out the smaller muscles because macro-muscles are responsible for major movement and strength that help activate the micro-muscles. Your bigger muscle groups are your hamstrings, glutes, quadriceps, back, and chest.
What order should you train body parts?
Working out different body parts on different days gives your muscles more rest between workouts and helps you prevent overtraining.
Example for advanced lifters
- Day 1: chest, shoulders, triceps, forearms.
- Day 2: calves, hamstrings, quadriceps, glutes.
- Day 3: biceps, back, abdominals, traps, lats.
Which muscles should not be trained 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.
What 2 body parts should you work out together?
Here are a few popular options for which muscle groups to work out together:
- Chest and Back.
- Quads and Hamstrings.
- Biceps, Triceps, and Shoulders.
- Glutes and Abdominals.
Is 2 exercises per muscle Group enough?
To recap, most people can see great results performing 2-4 different exercise per muscle group per training day, and include 4-12 different exercises paper muscle group per week as long as they are getting enough training volume throughout the week (15-20 total work sets for most people would suffice)..
At what age do people typically begin to lose muscle mass?
Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60 [4,5]. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older people.
What is too much exercise?
Too much exercise can leave you feeling fatigued and even depressed. It can affect your sleep and your appetite causing you to feel even more fatigued. If your workouts don’t make you feel energetic, you may need to switch up your fitness plan by lowering your intensity or even changing what type of exercise you do.
How to do the Arnold split?
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.
What is the bro split?
A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.
