Build Bigger Back and Biceps – Pull Day

The workout:

BACK

Deadlifts (Entire body builder)
2-3 warm up sets 5-10 reps
3-5 working sets 2-5 reps
3 min rest

Lat Pull Downs (Working on Back Width)
1 warm up set 10-15 reps
3-5 sets various grips 10-15 reps
1 min rest

T-bar Rows (Thickness of the entire back)
1 warm up set 10-15 reps
3-5 sets 8-12 reps
1 min rest

Seated Cable Rows (Back width and thickness)
3-4 sets 10-12 reps
1 min rest

BICEPS

Easy Barbell Curls (mass builder for biceps)
2 sets wide grip x 10-12 reps
2 sets close grip x 10-12 reps
1 min rest

Hammer Curls (arm thickness)
3-4 sets x 10-12 reps
1 min rest

Cable Concentration Curls (bicep shape/peak)
3 sets x 10-15 reps
1 min rest

*Bonus*

3 sets of pull ups with various grips
go to failure on each set
1 min rest

Be ready to fight off women who can’t get enough of your massive back and biceps lol

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