Simple Back and Biceps

Simple Back and Biceps

     Sometimes you don't have a chance to get to a gym. Sometimes all you have time for is a quick work out in you own room. This is a sample of a Back and Bicep workout you can do if you don't have the time to get to the gym. All you need for this is a pull up bar, or a beam, or anything you can do a pull up on, and you will need some dumbbells, or any heavy object that you can curl. In fact, you will get every muscle in the back and biceps with just a pull up bar, but having dumbbells and a real pull up bar, like the one below, will really help you get a good workout.

Wide Grip Pull Ups: 4 sets- max reps
(Lats and Traps)

Reverse Grip Narrow Chin Ups: 4 sets- max reps
(Biceps)

Hammer Pull Ups: 4 sets- max reps
(Brachialis)

Concentration Curls/Hammer Curls: 4sets- 5curl/5hammer
(Biceps/Brachialis)

Rear Delt Raises: 3 sets- 10 reps
(Rear Delts- Shoulders)

Side Delt Raises: 3 sets- 10 reps
(Side Delts- Shoulders)

Front Delt Raises: 3 sets- 10 reps
(Front Delts- Shoulders)