Workout: Back an Biceps

This is my 45 minute home back and biceps routine that only requires a pull up bar, set of stackable resistance bands, and a TRX suspension system. This workout was designed to hit all of the major muscles groups of the back and biceps while also including a few specialized exercises to strengthen often neglected accessory muscles. I find this to be a great complement to my chest and triceps day and helps to balance out my posterior and anterior muscle groups, increase my posture, and prevent joint soreness and injury (especially in the shoulders). Ultimately, I aim to do this workout twice per week and like to sandwich it around my chest and triceps day to maintain a 2:1 push to pull day ratio.

Rep Scheme:

Just like my chest and triceps workout, this routine includes 5 primary exercises with a corresponding superset exercise. The rep scheme is 20, 15, 10, 5 with the final set of 5 being executed as 3 – 5 second negative reps. Begin by executing 20 reps of the first exercise, then move immediately to the corresponding superset and execute 20 more reps (20 for each arm for single arm movements). Repeat for 15, 10 and 5 reps, taking a 30 second break in between each set. Once you’ve completed all sets for both exercises, take a 2 minute break then move on to the next exercise.

Workout:

Exercise 1: Pull Up (Bodyweight or Resistance Band Assisted)

https://www.youtube.com/watch?v=W7X-uoHpa4c

Superset 1: Alternating Single Arm Resistance Band High Row