Day 2: 50min Back & Biceps

Week 1

If you have only 1 hour for the gym, this is one of the best ways to grow muscles fast: Supersets and Dropsets, plus you get some very good isolation exercises, such as the kneeling low to high row, or bent over biceps isolation curls! You even combine a superset and a drop set in one part of the workout! There are 4 exercises for the back, and 4 exercises for the biceps. Supersets and drop sets are a great way to achieve failure. People think that you should use these techniques only when cutting, which is not true. These techniques (supersets, drop sets, giant sets...) will help you to achieve hypertrophy fast and to pump your muscles fast, but depending on your diet, you will either bulk or cut, so the workout itself does not have anything to do with the bulking or cutting! So it all depends on calorie intake (caloric surplus (example: over 3000 calories per day) = bulking, and caloric deficit (example: under 2300 calories per day) = cutting).