Heavy Lifts Are Key This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth. As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth. We've left out any cardio or core exercises, but feel free to add them into the workout. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Stay Strong Together, MICHAEL WOOD, CSCS Jefit