Bicep/Back Workout

If you haven't seen it already, I have made a workout program for your chest/shoulders and triceps and posted it here on Henry Fitness (You can see it by clicking here). After 1 week I have now finally made the second part of the program, back and bicep day.

This program is designed to build strength while at the same time building muscle. You can call it a hybrid workout, where you combine heavy lifts for low repetitions and light lifts for more repetitions.

If we consider the previous chest/shoulder and tricep workout and this one, your week should look something like this:

Monday: Chest/Shoulders/Triceps
Tuesday: Rest
Wednesday: Bicep/Back
Thurstday: Rest
Friday: Chest/Shoulders/Triceps
Saturday: Rest
Sunday: Bicep/Back

Bicep/Back Workout

Back

Pull Ups or Pull Downs  (5 repetitions/3 sets)
Barbell or Dumbbell Rows (6-12 repetitions/3 sets)

Bicep

Dumbbell Curls (5 repetitions/3 sets)
Close Grip Barbell Curls (6-12 repetitions/3 sets)
Wide Grip Barbell Curls (6-12 repetitions/3 sets)

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