6 Back and Biceps Workout with CrazyBulk Athlete

Try this back and biceps workout with CrazyBulk athlete Salvatore. He’s a fat loss specialist and NASM Certified Personal Trainer from Spain.

LAT PULLDOWNS

4 Sets of 20 reps

Begin your workout by warming up with Lat Pulldowns.

This exercise will work your lats, biceps and forearms. Your rotator cuffs will also come into play as you pull the bar down.

Sit up straight with your shoulders back and use a wide grip. Pull the bar down until it’s in front of your chest, making sure to squeeze your lats at the bottom.

WIDE GRIP RO

3 sets of 15 reps

Use an underhand grip and continue to work your biceps, lats and your whole back.

Back Machine Row
 
3 sets of 10 reps
 
Focus on time under tension for this one: really go slow with each rep.

CLOSE GRIP CABLE PULL DOWN
3 sets of 15 reps
 
Go heavy on these to really finish off your lats.

SMITH MACHINE SHRUGS
3 sets of 20 reps
 
Now it’s time to really work your traps and upper back. Use the smith machine, or just dumbells if someone else is busy squatting in it.



BICEP CURLS
 
4 sets in a pyramid of 15, 12, 10 and 8, then 1 final set to failure

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