Best Back & Biceps Exercises | Back & Biceps Day


Day 2: Back & Biceps
Warm-Up (5 mins)
•⁠ ⁠2 mins rowing machine.
•⁠ ⁠Scapular retraction drills and shoulder circles.
Workout (20 mins)
1.⁠ ⁠Deadlifts:
* 4 sets of 5 reps (90 sec rest).
* Focus on back engagement.
2.⁠ ⁠Pull-Ups or Assisted Pull-Ups:
* 4 sets to failure.
* Use assistance bands if needed.
3.⁠ ⁠Barbell Rows:
* 3 sets of 8-10 reps (60 sec rest).
* Keep the bar close to your body.
4.⁠ ⁠Seated Cable Rows:
* 3 sets of 10-12 reps (60 sec rest).
* Keep a neutral spine.
5.⁠ ⁠Barbell Bicep Curls:
* 3 sets of 10 reps (45 sec rest).
Cool-Down (5 mins)
•⁠ ⁠Stretch lats, traps, and biceps.


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