Back, Traps & Biceps Workout For Building More Muscle

Back, Traps & Biceps Workout For Building More Muscle

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Here is a great workout for your back, traps and biceps. This workout will help you to build more muscle. Here is the full workout and it is great for everyone that is serious about getting more gains
1) Chest Assisted T-Bar Row 8 Sets x 6-12 reps (1st 4 Sets just Increase the weight and work up to a heavy 6 rep max set) *Sets 5 & 6 Count 1-2-3-4 on the way down and 1-2 seconds at the top x 8-10 reps. **Sets 7&8 are partial reps focusing more on the squeeze & contractions. Go halfway down then pull back and squeeze as hard as you can for 4-5 seconds x 10 reps)
2) Single Arm Dumbbell Row 3 Sets x 10-12 reps
3) Single Arm Sideways Pulldown 4 Sets x 12-15 reps
4a) Dumbbell Shrugs 3 Sets x 10-12 reps ***SUPER-SET***
4b) Barbell Behind Back Shrugs 3 Sets x 15-20 reps
5) Dumbbell Advanced Curls 3 Sets x 7/7/7
6) Forearm Roll Up & Down 3 Sets x 30 seconds

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