Uploaded August 2016 | Updated September 2026, 4 hours ago

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These are some pretty common movements that can be used by anyone trying to build some muscle in their back and biceps. This workout is primarily focused on building muscle and that is why we focus on the 8-10 rep range. This whole workout can be done in about an hour. Make sure to leave any questions in the comments section down below and make sure to subscribe! Happy Gainsgiving!

Workout:
Back:
1.Bent Over Barbell Row: 4 Sets: 1 Warm-Up Set of 12-15 Reps, 3 Working Sets of 8-10 Reps
2.Bent Over Dumbbell Rows: 3 Sets of 8-10 Reps
3.Seated Cable Rows: 3 Sets of 8-10 Reps
4. Barbell Shrugs: 3 Sets of 8-10 Reps
Biceps:
1.Preacher Curl: 3 Sets of 8-10 Reps
2.Inside Hammer Curls: 3 Sets of 8-10 Reps
3.Standing One-Arm Curl With Incline Bench: 3 Sets of 8-10 Reps



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