Back and Biceps Workout for Strength and Muscle

#StrengthTeam.
Here is a Great Back Workout That Is Designed To Build Muscle. This workout will only take you 45-50 minutes to do but is extremely effective. Here is the full workout and it Gain Certified!!!1) Barbell Row 4 Sets x 6-10 reps + Drop Sets x 12-15 reps.
2) Heavy Dumbbell Rows 4 Sets x 8-10 reps (2 Sets with 2 Dumbbells & 2 Sets Single arms).
3) V-Bar Lat Pulldown 3 Sets x 8-10 reps ***SUPER-SET*** 3) Straight Arm Pushdown 3 Sets x 8-10 reps (Stretch Lats Between Each Set).
4) Standing V Bar Lat Pulldown 3 Sets x 8-10 reps ***SUPER-SET*** DB Front Shrugs 3 x Failure!!! (watch 3:18).
5) Weighted Hyperextensions 3 Sets x 10 reps.
6) Seated Dumbbell Hammer Curls 1 Set x Failure + DB Sideways Hammer Curls 1 Set x Failure!!! (watch 5:40).
***If you have any questions send them to me on my Instagram https://www.instagram.com/strength_team/

#StrengthTeam.
https://www.instagram.com/strength_team/ Follow Me On Instagram and send any questions you have and I will answer them. Here is the full workout and it is Gain Certified!!!
1) Weighted Pull-Ups 4 Sets x 5-8 reps (Extremely slow & controller… almost like dead hang pull-ups).
2) Barbell Row 3 Sets x 8-12 reps + Drop Set x 8-12 reps (Use moderate weight and control it the entire range of motion).
3) Dumbbell Row 3 Sets x 12-15 reps (Keep great form and weight moderately heavy).
4) Single Attachment Lat Pulldown 4 Sets x 12-15 reps (Keep weight kinda light and focus on contracting back on every rep).
5) Weighted Hyper Extensions 50 Total Reps.
6) Cable Rope Straight Arm Pushdown 3 Sets x 12-15 reps.
7) Lying Down Cable Curls 3 Sets x 15-20 strict reps.
***Keep your rest periods somewhat short and stretch your lats by hanging on something like a pullup bar between your sets. This workout should only take you about 50 minutes. Get in the gym, get to work, get your gains and get out.

Want to take your back and biceps to the next level? Sculpt every angle and build bigger arms with Mike Hildebrandts high-volume back and biceps workout..
► Swole & Strong Training Program by Trainer Mike: https://bbcom.me/2O9sDK3.
► Shop Dymatize Supplements: https://bbcom.me/34UNx6z.
► All Access 7-Day Free Trial: https://bbcom.me/370PFLS.
► Subscribe: http://bit.ly/2DK5lGD.
| Mike Hildebrandt’s High-Volume Back & Biceps Workout |.
1. Lat Pulldown: 3 set, 15 reps (4th set is a dropset).
2. T-Bar Row: 3 set, 15 reps (4th set is a dropset).
3. Chest Supported Machine Row: 3 set, 15 reps (4th set is a dropset).
4. Rope Straight-Arm Pulldown: 3 set, 15 reps (4th set is a dropset).
5. Neutral-Grip Lat Pulldown: 3 set, 15 reps (4th set is a dropset).
6. Standing Cable Row: 3 set, 15 reps (4th set is a dropset).
7. Seated Cable Curl: 3 set, 15 reps (4th set is a dropset).
8. Machine Biceps Curl: 3 set, 15 reps (4th set is a dropset).
9. Dumbbell Hammer Curl: 3 set, 15 reps (4th set is a dropset).
| Swole and Strong by Mike HIldebrandt |.
Why chase just size or strength when you can have both? With an elite personal trainer as your guide, you’ll feel the satisfaction of watching the numbers on the bar go up, while the mirror shows solid gains in muscle mass and definition. This cutting-edge program is perfect for building your muscular base, or for anyone who wants to have it all when they lift..
| Lift Big to Get Big |.
Stop trying to cram every goal into every workout! Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers..
| Expert Instruction |.
Mike Hildebrandt is an experienced personal trainer, fitness model, men’s physique competitor, and a regular guest on Bodybuilding.com’s YouTube and Facebook video feeds. As a longtime proponent of daily undulating periodization-style training, he knows how to achieve two goals at once—and help his clients do the same!
| Seamless Workout Tracking |.
Tracking every rep, set, and weight of your workout has never been easier than with the Bodybuilding.com All Access app. You’ll get daily workout tips to help you make the most out of every workout, plus a rest timer and more. When you want to get stronger, knowledge is power!
| Follow Mike Hildebrandt |.
► Instagram: http://bit.ly/2MVfc1a.
► YouTube: http://bit.ly/2DkbXsZ.
► The Fit Couples Perspective Podcast: https://apple.co/2Wn3fnS.
► Swole & Strong by Mike Hildebrandt: https://bbcom.me/2MUqmTL.
=­
| Follow Us |.
► Twitch: http://bit.ly/2q1dttE.
► YouTube: http://bit.ly/1RSJFa4.
► Facebook: http://on.fb.me/1lomhpr.
► Instagram: http://bit.ly/1LzBxab.
► Twitter: http://bit.ly/1RSJQlL.
► Google+: http://bit.ly/1NRe8qu.
► Pinterest: http://bit.ly/1OOZgY4.
► Spotify: http://spoti.fi/1NRebm0..
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Training Programmes https://mikethurston.co.uk/.
25% OFF BULK POWDERS® Supplements (USE CODE THURSTON) http://bit.ly/2F2UHwP.
The Routine:
A1: Wide Grip Pull Ups (4 Sets) 8-10 Reps (3110) 2 min rest.
B1: Bent Over BB Row (4 Sets) 10 Reps (2011) 90 sec rest (dropset final set).
C1: Neutral Grip DB Rows (4 Sets) 10-12 Reps (2011) 60 sec rest.
D1: Wide Grip Lat Pulldown (5 Sets) 10 Reps (2010) 60 sec rest, last set dropset.
E1: Incline DB Curls (4 Sets) 10 Reps (2011) 60 sec rest.
F1: Standing EZ Curls (4 Sets) 10 Reps (2011).
F2: Seated Upright Hammer Curls (4 Sets) 10 Reps (1110) 2 min rest.
G1: Standing Cable Curls (Face Away) (4 Sets) 10 Reps (2011).
G2: Standing Cable Curls (Facing) (4 Sets) 10 Reps (2010) 90 sec rest.
» Website: http://www.mikethurston.co.uk/.
» Instagram: https://www.instagram.com/mikethurston.
» Facebook: https://www.facebook.com/mikethurston….
» Twitter: https://twitter.com/thethurstonator

Download the FREE HASfit app:
Android http://bit.ly/HASfitAndroid iPhone http://bit.ly/HASfitiOS.
Powerblock Adjustable Dumbbells http://amzn.to/2jzTTDS.
Visit http://hasfit.com/workouts/home/strength-weight-training/back-and-biceps-workout-to-build-muscle/ for the 30 Min Back and Biceps Workout to BUILD MUSCLE Muscle Building Workouts Back and Bicep Bodybuilding instructions.
Donate with Patreon: https://www.patreon.com/hasfit.
Shop HASfit Tribe store: https://hasfit.myshopify.com/.
Get up to 2x Faster Results by following a Fitness Program Calendar:
Which program is right for me? http://bit.ly/2E16cng.
Foundation Beginner Program: http://bit.ly/2AnjffQ.
30 Day Muscle Building: http://bit.ly/2RqYBoO.
30 Day Torch (weight loss): http://bit.ly/2VjavR5.
Motive Home Athlete’s Plan (intermediate): http://bit.ly/2s09waU.
Warrior 90 2.0 (advanced): http://bit.ly/2QX3IxQ.
More programs to choose from here: http://bit.ly/2E16cng.
Get our Diet Guide:
Eating For Life https://goo.gl/7qnHn4.
Personal Training Services: http://hasfitpersonaltrainer.com.
Follow us for more!
Facebook: https://www.facebook.com/HASFitness/.
Instagram: https://www.instagram.com/hasfit_official/.
Snapchat: @hasfit.
Twitter: https://twitter.com/HeartSoulFit.
Disclaimer:
You should consult your physician or other health care professional before starting a HASfit program or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately…
HASfit offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk…
HASfit makes no warrants, promises, or claims regarding accuracy of the calories burned estimate. It is provided only as a general reference and each person should use an indirect calorimetry system for a more accurate estimate…
Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained on HASfit will always include the most recent findings or developments with respect to the particular material.

This Lean Strength workout by Bodybuilding.com Team Athlete and fitness coach Lee Constantinou will be big on form, big on weights, and big on growth..
Recommended Supplements ► http://bbcom.me/2lhHq61.
Top 50 Best Supplements ► http://bbcom.me/2lhMOpC.
Lee Constantinou’s Lean Strength Back and Biceps Workout ► http://bbcom.me/2lhKmiZ.
Compared to some bodybuilding workouts, you get lots of rest but not because Lee Constantinou is a nice guy (although he is). He wants you to be able to fully recuperate between sets so you can apply maximum intensity at every set..
“If you rush your rest, you’re not going to have that same focus and intensity,” Constantinou says. “Work hard, rest, and focus on your technique. You’ll see bigger, wider lats and beefier biceps.”.
| Rack pull |.
After warming up adequately, load your 5RM weight and see if it lives up to its name. A sixth rep should feel like a questionable proposition in each set. Keep your back straight, chest lifted, core tight. Sit back on your heels and drive through your hips; squeeze your glutes as you drive up. Pull your shoulder blades back so you can engage your lats; squeeze your lower back muscles as you lift. Use straps if you need to. Rest the full 3 minutes so you’re ready to give it your all in every single set..
| Weighted wide-grip pull-up |.
If a set of 6 reps isn’t anywhere near failure for you, load up with either chains or a belt—whatever you have access to. Make sure you grip is outside shoulder width, and keep your chest lifted throughout the movement to fully engage your back muscles. Try not to round your shoulders forward, or you’ll lose tension in your lats. Use part of your rest period to add more chain or more weights to your belt so you can hit failure at 6 reps..
| Single-arm dumbbell row |.
Start with a warm-up set using light weight, then take 3 sets to failure at around 8 reps apiece. Use a slightly inclined bench to reduce pressure on your lower back and so you can fully engage and then stretch out your lats. Go straight from one arm to the other, working the weaker side first if possible. Keep your workout balanced so you isolate each lat equally. Then rest up..
| Pull-down superset |.
You’re not going to rest between exercises here, but you will get a 2-minute rest between supersets. You’ll start the superset with a compound movement, the underhand pull-down, and then then move into an isolation exercise, the straight-arm pull-down. In both exercises, if the first set it too easy, make sure you increase the weight enough so you can maintain intensity, but no so much that you can’t hit those 10 reps..
| Barbell curl |.
Use just the bar for a warm-up set, then go straight to a weight where you’ll fail at right around 8 reps per set. Keep your knees slightly flexed and your feet hip-width apart. Pull you shoulder blades back and fully straighten out your arms so you can get a full stretch across your biceps. At these heavier weights, you can relax your technique slightly to get the weights up. Just be sure you can control the negative portion and fully straighten your arms at the end to give your biceps a good stretch..
| Standing hammer curls |.
Go heavy to the bitter end! Use a weight that causes you to fail at around 8 reps. Focus on squeezing each biceps on the way up, then slowly control the weight on the way down. Toward the end, if you find yourself loosening up your technique to raise the weight, be sure to balance it by focusing on a slow, controlled negative movement..
=­
| Recommended Supplements |.
Pro Jym Protein ► http://bbcom.me/2lhFwCj.
Blended Protein Supplement for Maximum Effectiveness*.
Made with the Highest Quality Whey, Casein, and Egg Proteins.
Kaged Muscle Pre-Kaged ► http://bbcom.me/2lhG0bw.
Revolutionary Pre-Workout Primer!
Supercharge your Adrenaline and Increase Workout Performance!
Carbon Recover by Layne Norton ► http://bbcom.me/2lhC3DD.
Post Workout Formula*.
Designed to Support Lean Body Mass and Improve Recovery*.
=­
| Bodybuilding.com |.
Sales & Specials ► http://bbcom.me/2lhHq61.
Fitness Articles ► http://bbcom.me/2lhHsL8.
#1 Online Supplement Store ► http://bbcom.me/2lhJV8l.
Free Fitness Plans ► http://bbcom.me/2lhxGZw.
#1 Women’s Fitness Site ► http://bbcom.me/2lhALbZ.
=­
| Follow Us |.
YouTube ► http://bit.ly/1RSJFa4.
Facebook ► http://on.fb.me/1lomhpr.
Instagram ► http://bit.ly/1LzBxab.
Twitter ► http://bit.ly/1RSJQlL.
Google+ ► http://bit.ly/1NRe8qu.
Pinterest ► http://bit.ly/1OOZgY4.
Spotify ► http://spoti.fi/1NRebm0..
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Pile on the pulls until your lats and upper back are cooked but your arms are primed for action. That’s the recipe for an upper body that will put any T-shirt to the test!
► Get the Full Sets & Reps for this Workout:
► Shop Labrada Supplements:
► All Access 7-Day Free Trial: http://bbcom.me/2EnwDkW.
► Subscribe: http://bit.ly/2DK5lGD.
You’ll find bodybuilders and coaches advocating just about every kind of body-part split you can imagine. But for my money, there are some classic muscle pairings that really can’t be improved on. Back and biceps is one of them. By starting with back, you ensure you’ve got plenty of energy to hit one of the biggest and most important muscle groups. But all that pulling also warms up and pre-exhausts your biceps, so you’re ready to finish them off with just a few movements in the second half of the workout..
This workout is definitely geared toward hypertrophy, or muscle growth. With that in mind, everything today is going to be slightly higher-rep, somewhere between 10-15, and you’ll keep rest periods low, ideally 45-60 seconds..
I recommend doing this workout at least once a week, but no more than once every four days. It’s definitely a taxing workout. But listen to your body. If you feel fresh and you’re not sore, then you’re probably recovered. You never want to train a sore muscle, though, because a sore muscle is an unrecovered muscle..
| Straight-Arm Cable Pull-Down or Push-Down |.
These are just about my favorite back movements, and I’ve started just about every back workout with them for the last three years. It serves as both a warmup and a pre-exhaustion for the rest of the back workout. When doing these, you want your arms to not be perfectly straight, but have a slight bend through the entire movement. Maintaining that angle, bring your elbows as far back as you can while keeping your chest out. This will maximally activate and isolate your lats as much as possible..
I like to use the narrow V-handle for these, because it’s the optimal hand position to stretch the lats at the top of the rep..
| Underhand Barbell Row |.
I prefer to do these underhand rather than overhand, because I find I’m able to track my elbows along my body more naturally. When done overhand, there’s a tendency to “chicken wing,” or point your elbows out as you pull the weight up. All of the pull should come from your lats, and you can do that by concentrating on pulling your elbows back. Pretend you have strings tied to your elbows and someone is pulling those strings to get the weight up..
| Wide-Grip Lat Pull-Down |.
I don’t believe in going super-wide on these; slightly wider than shoulder-width is enough. Any wider, and I think it puts more stress on the biceps than the back. Slightly wider than the shoulders positions you to have the optimal tracking and range of motion..
Body position is also crucial on these. I keep a big chest and my shoulders back, and I try to keep my upper body pretty near to 90 degrees the whole time. I may lean back just a little bit, but it’s only enough so the handle doesn’t take my nose off. When you lean far back, you’re targeting the traps and rear delts as much or more than the lats..
| Low Cable Row |.
The goal with these is to get a good squeeze and engorge the upper back muscles with blood. You want to really tax your back and finish it off before moving to biceps. The cues I favor here are pretty much universal to everything you’ve done so far: back flat, chest out. And whenever you pull, do it from your elbows..
When letting the weight move forward, I let my shoulders roll all the way forward, then I contract them back before pulling with my elbows. That way, you get the best of both worlds—a full stretch and a full contraction—without using your biceps or comprising your form at all..
| Rack Pull |.
I’m a big proponent of rack pulls, where you start with the bar right below knee level, rather than standard deadlifts. Why? I train legs twice a week, so my legs are always really sore. By using the rack pull, I’m able to get the beneficial portion of the deadlift without doing the part that really taxes the hamstrings, glutes, and quads. These are a great finisher on back day, and they can have a big impact on your overall back development..
=­
| Follow Us |.
► Twitch: http://bit.ly/2q1dttE.
► YouTube: http://bit.ly/1RSJFa4.
► Facebook: http://on.fb.me/1lomhpr.
► Instagram: http://bit.ly/1LzBxab.
► Twitter: http://bit.ly/1RSJQlL.
► Google+: http://bit.ly/1NRe8qu.
► Pinterest: http://bit.ly/1OOZgY4.
► Spotify: http://spoti.fi/1NRebm0..
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.