Builder Workout Back and Biceps Muscle | Nick Rana


Builder Workout Back and Biceps Muscle | Nick Rana

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. 

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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