BACK AND BICEP WORKOUT ROUTINE FOR MASS
Back and bicep workout on a same day? Yes, most of back exercises require to pull weight and include your biceps muscles too. If you are doing your back workout, then you are hitting your biceps muscles too. That’s why many bodybuilders and weight lifters do two body parts on the same day. It is very common. Here we are taking about ‘back and bicep workout routine for mass‘. This back and bicep workout allows your muscles to grow bigger and stronger.
Here is best 5 exercises for your back and bicep workout routine for mass.
1. WIDE GRIP LAT PULL DOWN
Wide grip lat pull down is first exercise for your back and bicep workout routine for mass. This exercise targets your lats, middle back and biceps too. It is a very effective compound exercise for adding size and strength to these areas.
HOW TO :- Sit on bench of lat pull down machine as you can see in the image above. Now set weight according your strength and grab bar using wide grip and with your palms facing out. Exhale through your mouth and slowly pull the bar down until bar almost touches your chest. Inhale though your nose and slowly let the weight down until your lats are fully stretched. Keep repeating and perform each rep of this exercise in perfect form.
PERFORM 3 SETS OF 10-12 REPS
2. BENT-OVER DUMBBELL ROW
Next exercise is bent-over dumbbell row for your back and bicep workout for mass. The bent-over dumbbell row targets your shoulders, lats, middle back and biceps.
HOW TO :- Place a dumbbell on right side of a flat bench. You can use dumbbell also for this exercise. Now place your left leg on top of the bench and bend at the torso. Grab the dumbbell with your right hand. Contract your back muscles, exhale through your mouth and pull the weight towards your torso until the weight nearly touches it. Inhale through your nose and slowly lower the weight back to the starting position. After finishing required reps, change it to another side and perform equal reps.
PERFORM 3 SETS OF 8-10 REPS ON EACH SIDE.
Next exercise is deadlift. The deadlift is an extremely effective compound exercise. It targets your traps, middle back, lower back, biceps, hips and hamstrings.
HOW TO :- Stand over a weighted barbell with your feet shoulder width apart and toes straight as you can see in the pic above. Keep your back straight, bend your knees and grab the barbell with both palm facing forward or one palm facing forward and the other facing out. Lower your hips until your thighs are parallel to the floor. Look straight ahead, exhale through your mouth and slowly raise the weight by standing up. Keep your core tight throughout the lift. Inhale through your nose and slowly lower the weight by bending your lower back.
PERFORM 3 SETS OF 6-10 REPS
4. DUMBBELL CURL
Next exercise for back and bicep workout routine is dumbbell curl.
This is well known exercise and easy to do. Dumbbell curl is best free weight exercises for biceps. Emphasize the full length of the muscle.
HOW TO : Stand or sit on a low back bench. Hold a dumbbell on each hand at your sides. Keep your chest up and curl one dumbbell toward the same-side shoulder, squeeze your biceps hard at the top, then lower to the start. Repeat with the other arm. Keep it slow when lowering down the weight.
PERFORM 3 SETS OF 10-12 REPS FOR EACH ARM.
5. E-Z BARBELL CURL
The EZ bar curl isolates your biceps. It is very effective at adding size and strength to them. This exercise puts most effort on your outer peak of bicep. This exercise offers sheer primal power, the chance to lift a profound amount of weight, putting the both biceps under maximal tension.
HOW TO : Stand holding a E-Z barbell with a shoulder width underhand grip, arms extended. Keep your core tight, chest up and head straight as you contract your biceps to curl the bar to your upper chest, keeping your elbows stitched to your sides throughout. Squeeze your biceps and pause for a second at the top. Then slowly return the weight to starting position. You can also use straight bar instead of E-Z bar.
PERFORM 3 SETS OF 10-12 REPS.
These are most effective 5 exercises for “back and bicep workout routine for mass“. It is recommended to warm up and stretch your body before weight training. If you have any query related to health and fitness, feel free to contact us or drop a comment below.