Build Your Back & Biceps with Lais DeLeon

Sculpt lean, strong arms and seriously powerful curves with this quick and effective back and biceps workout from fitness model Lais DeLeon.
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Fitness model and NLA For Her-sponsored athlete Lais DeLeon is going to help you build the arms you want, but not just by doing a few sets of curls and calling it quits. As DeLeon puts it, the goal of this workout is to build some guns, and to do that, you’ll need to include heavier movements like pull-up and pull-down variations and rows, too! These compound moves will do as much for your arms as any curl, while also helping you build strong, shapely back muscles.

But don’t worry, you’ll still get to do some curls, too. DeLeon’s workout combines straight sets of strength work in the form of band-assisted pull-ups, followed by 3 supersets to precisely target every part of your back and biceps. This workout should take you about 45 minutes, and your upper body will be burning (in a good way) by the end.

| Lais DeLeon’s Back & Biceps Workout |
1. Pullups: 3 sets, failure
2. Superset
a. Incline Dumbbell Curl: 4 sets, 12 reps
b. One-Arm Dumbbell row: 4 sets, 12 reps per arm
3. Superset
a. V-Bar Pulldown; 4 sets, 12 reps
b. Seated Cable Rows: 4 sets, 12 reps
4. Superset
a. EZ-Bar Curl: 4 sets, 21 total reps ( 7 partial top, 7 partial bottom, 7 full reps
b. Hammer Curls: 4 sets, 12 reps

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