intense back and biceps workout




Here is an intense back and biceps workout that you can try:

  1. Deadlifts: 4 sets of 6-8 reps
  2. Bent-over rows: 4 sets of 8-10 reps
  3. Pull-ups: 3 sets of as many reps as possible
  4. One-arm dumbbell rows: 3 sets of 10-12 reps per arm
  5. Barbell curls: 4 sets of 8-10 reps
  6. Preacher curls: 3 sets of 10-12 reps
  7. Hammer curls: 3 sets of 10-12 reps

For deadlifts and bent-over rows, use a weight that challenges you but allows you to maintain good form. For pull-ups, use a weight-assisted machine if needed or perform negatives (jump up to the top of the pull-up position and lower yourself down slowly). For the dumbbell rows, use a weight that allows you to maintain good form for all reps.

For biceps exercises, use a weight that challenges you but allows you to maintain good form. Don't swing your arms or use momentum to lift the weight - focus on squeezing your biceps as you curl the weight up.

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