Intermediate Back and Bicep Hypertrophy
A muscle-building session focused on compound pulling movements for the back followed by high-volume isolation for the biceps.
Warmup
(3)Arm Circles
Stand with feet shoulder-width apart and extend arms to the side. Make small circles, gradually increasing size.
Scapular Pull-ups
Hang from a pull-up bar. Without bending your elbows, pull your shoulder blades down and back, then release.
Banded Face Pulls
Attach a resistance band to a pole. Pull the band towards your forehead, pulling the ends apart to engage the rear delts and upper back.
Main Workout
(6)Barbell Bent Over Row
Hinge at the hips with a flat back, holding a barbell. Pull the weight to your lower ribs, squeezing your shoulder blades together.
Wide Grip Lat Pulldown
Sit at the machine and grab the bar wider than shoulder-width. Pull the bar down to your upper chest while leaning back slightly.
Single Arm Dumbbell Row
Place one hand and knee on a bench. With the other hand, pull a dumbbell towards your hip, keeping your elbow tucked.
Barbell Bicep Curl
Stand upright holding a barbell with an underhand grip. Curl the weight toward your shoulders while keeping elbows pinned to your sides.
Dumbbell Hammer Curl
Hold dumbbells with a neutral grip (palms facing each other). Curl the weights while maintaining this grip to target the brachialis.
Incline Dumbbell Curl
Sit on a bench set to a 45-degree incline. Let your arms hang straight down, then curl the weights up to maximize the bicep stretch.
Cooldown
(3)Lat Stretch
Hold onto a vertical post and lean back, stretching the side of your back. Hold for 45 seconds per side.
Bicep Wall Stretch
Place your hand flat against a wall at shoulder height and slowly turn your body away to stretch the bicep.
Cross-Body Rear Delt Stretch
Pull one arm across your chest and hold it with the other arm to stretch the upper back and shoulders.