1 hour Back & Biceps

If you are looking for a back and biceps workout that you could finish in less than 1 hour, look no further, you are at the right place.

THE ROUTINE

THE BACK:

1) Barbell overhand grip row superset with

2) Dumbbell row with both arms: push the upper chest up as you perform the movement. Otherwise, you will not engage the latissimus to the max.

3) Straight arm lat pulldown: make a semicircle movement with the rope. The bigger the semicircle, the more you will activate the back, and the triceps less.

4) Standing cable row: you have to retract the shoulder blades to the max and squeeze the back for 1 or 2 seconds at the end of the positive rep.

5) Dumbbell shrugs: lean the upper body slightly forward, and make sure to lift the trapezius up as if you want to touch the ears with your trapezius.

BICEPS

6) Supinated biceps curls (watch an additional video on the proper form) superset with

7) Reverse grip barbell curls: the thumbs go under the bar

8) Cable biceps curls: each set is a drop set.

THE REST

The rest between superset exercises is less than 10 seconds. The rest between exercises should be around 90 seconds.