Fit this workout into your busy schedule and target your back and bicep effectively. It looks at progressing you from the ground up, targeting all key areas for beginners. Couple this training session with the quick chest and tricep workout if you have limited time in the gym. Ensure you use a size and strength diet to get the best results.

Back Workout for Size and Strength

• Always ensure you warm up before you start a workout.
• Use a targeted diet plan specific to your training goal.
• Change your workout routine every 3 - 4 weeks.
• Mix this training sessions with different ones, ensuring that you cover your whole body over the course of the week.

Back and Bicep Exercises for Full Workout

Deadlift (1 x 15, 4 x 8)

Close grip, pull - up (4 x 6 - 8)

*Once failed perform the rest on the lat pull down, adjusting the grip to match

Lat pull down (4 x 8)

Single arm, cable row (4 x 8, each arm)

Lying reverse fly (4 x 8)

==

Laying down cable curl (4 x 8)

Seated bicep curl (4 x 8)

Seated hammer curl (4 x 8)

21's (3 sets)

*Set the weight to ensure failure is achieved on the last set of each exercise.

Get your free Fit2Talk Fitness Profile to socialise with Fit2Talk members, post information and help monitor your own progress. Make friends, be healthy and look great!

If you need any further help with your diet and training then why not contact one of our local personal trainers who can provide you with online help like weight loss tips, weight training advice, fitness help and more.