{"id":18541,"date":"2023-09-11T16:23:01","date_gmt":"2023-09-11T20:23:01","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=18541"},"modified":"2023-09-11T16:23:06","modified_gmt":"2023-09-11T20:23:06","slug":"back-and-biceps-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/back-and-biceps-workout-routine-with-pdf","title":{"rendered":"8 Week Back and Biceps Workout Routine with PDF"},"content":{"rendered":"\n

If you are looking for an easy-to-follow and effective workout plan to train your biceps and back together and maximize muscle growth, you\u2019ve come to the right place.<\/p>\n\n\n\n

In this article, I\u2019ve shared an ultimate 8-week back and biceps workout routine (with PDF) that will allow you to train in an organized way and help you build strength and size over time.<\/p>\n\n\n\n

From beginners to intermediate and male to female, this program is suitable for every fitness enthusiast who wants to grow their biceps and back muscles.<\/p>\n\n\n\n

3 Reasons to Train Back and Biceps Together<\/strong><\/h2>\n\n\n\n

Training back and biceps together is common among bodybuilders because of the following reasons:<\/p>\n\n\n\n

1. Back and Biceps Both Work During the Pull Exercises<\/strong><\/h4>\n\n\n\n

The back and biceps work during the pull exercises, such as bent-over rows, pull-ups, and biceps curls. It makes your workout convenient, time-efficient, and effective.<\/p>\n\n\n\n

2. A Pair of Large and Small Muscle Group<\/strong><\/h4>\n\n\n\n

A well-structured muscle-building workout program<\/strong><\/a> involves training one large and one small muscle group together for an effective workout session. This training approach allows you to hit your biceps and back more frequently and promotes hypertrophy<\/strong><\/a>.<\/p>\n\n\n\n

3. Good for a Balanced Training Split<\/strong><\/h4>\n\n\n\n

Training the back and biceps together allows you to design a balanced workout routine that involves performing a chest and triceps on Monday, back and biceps on Tuesday, and legs and shoulder on Wednesday. This way, you can train your every muscle once a week in three days and twice in six days.<\/p>\n\n\n\n

Biceps and Back Muscle Building Exercises<\/strong><\/h2>\n\n\n\n
Back<\/th>Biceps<\/th><\/tr><\/thead>
Pull-ups<\/td>Chin-ups<\/td><\/tr>
Bent-over Row<\/td>Barbell Curl<\/td><\/tr>
V-grip Pulldown<\/td>Preacher Curl<\/td><\/tr>
Seated Cable Row<\/td>Hammer Curl<\/td><\/tr>
Medium-Grip Pulldown<\/td>EZ Bar Curl<\/td><\/tr>
Conventional Deadlift<\/td>Incline DB Curl<\/td><\/tr>
One-arm Dumbbell Row<\/td>Concentration Curl<\/td><\/tr>
Lat Pullover<\/td>Bayesian Cable Curl<\/td><\/tr>
Incline I-Y-T Raises<\/td>Dumbbell 21s<\/td><\/tr>
T-Bar Row<\/td>Hammer Chin-ups<\/td><\/tr>
Row Machine<\/td>Spider Curl<\/td><\/tr>
Pendlay Row<\/td>Alternating DB Curl<\/td><\/tr>
One-arm Cable Row<\/td>Drag Curl<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Other helpful resources:<\/strong><\/p>\n\n\n\n