Here is a weekly Back & Biceps workout plan that you can follow:
Day 1
● Pull-ups or lat pulldowns: 3 sets of 8-12 reps
● Barbell rows: 3 sets of 8-12 reps
● Dumbbell rows: 3 sets of 10-15 reps
● Bicep curls: 3 sets of 8-12 reps
● Hammer curls: 3 sets of 10-15 reps
Day 2
● Pull-ups or lat pulldowns: 3 sets of 8-12 reps
● Seated cable rows: 3 sets of 10-15 reps
● Dumbbell curls: 3 sets of 8-12 reps
● Preacher curls: 3 sets of 10-15 reps
This is just a sample plan, so you can adjust it to fit your own fitness level and goals. Be sure to warm up before each workout and cool down afterwards. And don't forget to eat a healthy diet and get enough sleep to help your muscles recover and grow.
Here are some additional tips for getting the most out of your back and biceps workouts:
● Focus on form over weight. It's better to use a lighter weight and focus on proper form than to use a heavier weight and risk injury.
● Control the weight. Don't just let the weight lift itself. Make sure you're controlling the movement throughout the entire rep.
● Squeeze the muscles at the top of each rep. This will help you get a better contraction and build more muscle.
● Take a break between sets. Don't rush through your workouts. Take a few minutes between sets to rest and catch your breath.
● Listen to your body. If you're feeling pain, stop the workout and rest. Don't push yourself too hard.
With hard work and dedication, you'll be on your way to building a strong and muscular back and biceps.
