Build Muscle Recommended program

Back & Biceps Day

Width and thickness in one session: pull-ups and pulldowns for a wider back, heavy rows for thickness, then barbell, incline and cable curls for fuller biceps.

12exercises

50min

26sets

0Done ×

Start workout

Training flow

Warm-up 3 exercises

rest 10s

rest 15s

rest 15s

Main 7 exercises

Pull-Up

4 sets 6-10 reps Lats

rest 120s

T-Bar Row

3 sets 8-10 reps Upper Back

rest 90s

One-Arm Dumbbell Row

3 sets 8-12 reps Lats

rest 60s

Close-Grip Lat Pulldown

3 sets 10-12 reps Lats

rest 75s

Barbell Curl

3 sets 8-10 reps Biceps

rest 75s

Incline Dumbbell Curl

3 sets 10-12 reps Biceps

rest 60s

Cable Rope Hammer Curl

2 sets 10-12 reps Biceps

rest 45s

Cool-down 2 exercises

Standing Lat Stretch

1 sets 30s Lats

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s