Back & Bicep Day
Bulking
Intermediate
Machine strength
Plan Details
The Back & Bicep Day routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 2-day back and bicep day program offers 7-8 exercises using typically a 5x5 strength format. This type of program will add thickness to those Lats of yours and size to your Biceps. All sets are heavy enough that you can only push out only the suggested number of repetitions not a few more, if so, increase the weight 5-10 percent next set. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1
Est. 36 min
7 exercises
One-Arm Hang
1 Set
V Bar Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Day 2
Workout 2
Est. 36 min
8 exercises
One-Arm Hang
1 Set
Cable Rope Pull-Up
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
