The back and biceps muscle-builder workout

The back and biceps muscle-builder workout

Hitting the back and biceps for your workout is a classic "split"—and it works.

Despite the growth of exercise styles like CrossFit, circuit training, and group training, split routines will never go out of style. Why? Because they get results.

We've asked Doyle Tonneson, a training contributor to HUMANFITPROJECT, for a workout that will help pack on size and strength with a great pump.

Workout instructions

Complete each of these groups as a superset. Rest one minute and then repeat two to three times. After completing two to three sets of a group, rest one minute and then move to the next grouping.

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The workout

Group 1

Wide-grip pulldown: 20 reps

Straight bar curl: 20 reps

Group 2

Behind-the-neck pulldown: 12 reps

Alternating DB curl: 12 reps

Group 3

Straight-leg deadlift: 10 reps

Preacher curl: 10 reps

Group 4

Seated cable row: 10 reps

Dumbbell hammer curl: 10 reps

Group 5

Reverse-grip pulldown: failure

Concentraion curl: failure

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