Workouts > Four days a week > Back and Biceps
4 days a week, back and biceps:
Important! pick one exercise from each row
You can exchange exercises after a couple of weeks to add more variety to your workout.
0
1
Deadlift
3 sets, 6 to 8 reps
Make sure to check the personal trainer guide at the bottom of the page. You can do the deadlift with dumbbell if you don't have access to barbell. Also all cable exercises can be done with a resistance band
2
Pull-ups
3 sets, 6 to 10 reps
If you don't have access to pull-up bar you can do a kneeling band pull down or kneeling cable Lat pull down. The wide grip pull-up allows you to engage more of your Lat but feel free to experience different grips as well. Just remember not to go too wide or too narrow to avoid shoulder injury. As you progress you can add weight to your pull-ups. You can also use pull-up assist machine or use bands if you are not ready to do them without help.
3
Barbell dead row
3 sets, 6 to 8 reps
Bent over one arm row
3 sets, 6 to 10 reps
Remember you don't need to do barbell row from the ground. Most of us don't have enough flexibility, check the personal trainer tip at the bottom
4
Standing twisting cable high row
3 sets, 6 to 10 reps
Rocking lat pull down
3 sets, 6 to 10 reps
Lat pull down
3 sets, 6 to 10 reps
dumbbell lat pullover
3 sets, 6 to 10 reps
Try different grips for your Lat pull down for a more versatile workout routine. A reverse grip will affect your lower part of Lat more.
Also don't forget to try kneeling lat pull down instead of the seated version. That exercise will engage your abs more and will improve your pull-ups count as well.
5
Scapular pull-up
3 sets, 6 to 10 reps
Hyper Y/W
3 sets, 6 to 10 reps
Cable reverse fly
3 sets, 6 to 10 reps
For Hyper Y/W, try to make Y and W shapes while you are leaning on an exercise ball or an inclined bench. You can start without weights and add small weights ass you progress.
6
Barbell cheat curl
3 sets, 6 to 10 reps
Dumbbell curl
3 sets, 6 to 10 reps
Banded dumbbell curl
3 sets, 6 to 10 reps
Your personal trainer tips:
Deadlift checklist:
In this video we learn how to do proper deadlift from the Jeff Cavaliere of AthleanX:
- Stretch out to feel more loose and to increase the mobility of your hips
- Get to an anterior pelvic tilt
- feet hip width apart
- feet under the bar so you can see ties of your shoe laces beyond the bar or about 1 inch from your shin
- Your grip can either be a double overhand, mixed grip or hook grip
- hands just outside of your legs, with enough room to make sure that you aren’t scraping your arms against the outside of your legs when going up and that you are not bending elbows when going down
- chest goes out, hips go down
- low back flat
How to do barbell row:
In another great video from Jeff Cavaliere of AthleanX we learn how to stay away from injury by learning the right technique:
- Start rowing from an elevated position cause most of us don't have enough flexibility in our hamstring to make our back horizontal to the ground without arching our back.
