Quick Back and Bis Workout

Let's get a nice pump with this in-gym back and bis workout! This workout took me about 30 minutes to accomplish with rest in between each set! The key in strength training is not about speed, it is about form!

For all of these exercises, you can use an in-gym cable machine, or a long resistance band, tying the band at different levels in your home.


Back and Bicep Workout:

  • wide grip pulldowns 10,10,15,15 (decreasing weight) x4

    • If you are in the gym grab a wide grip pull-down bar at your gym, and put it on the hook, or have someone assist you.

    • Pull down the bar/band and bring it to your chest and squeeze your shoulder plates together. Your hands should be placed out wide.

    • Do this for ten reps at a weight that is moderately comfortable for two sets, it should get hard around the 8th rep. Decrease weight to complete 15 reps for the last two sets, so that it then gets difficult by the 13th rep.

    • Do this 4 times through, to equal four sets.

Reverse Close-Grip Lat Pull-Down

  • 12x4 at a moderately heavy weight so that it gets difficult around the 10th rep.

  • Position yourself on the lat pulldown machine and grab the bar with an underhand grip while maintaining a shoulder-width spacing between your hands. Pull the bar straight down and in front of you, using your back muscles, until it is about even with the middle of your chest. Return the weight to the starting point gradually and repeat the process.

seated rows 15x4 pause for 2 seconds when contracted

  • Sit straight on the seat, both knees slightly bent and your feet on the floor or footpads. Hold the handle (should be a close grip attachment if you want to target your middle back)  and position your shoulders by pulling your shoulders back and down while engaging your core

  • Exhale. Pull the handle or cable with your elbows in close to your sides, and back in a stable position. contract your muscles and hold for one second before slowly returning the cable or band back to the starting position.

cable bicep curls 10x4

  • Adjust the cable so that the cable is at the bottom of the attachment.

  • Brace your core, and bend your knees if you are in a standing position.

  • While exhaling, curl the cable weight up towards the chest. Keep in mind that only the forearms move as they rise from the elbow. Your elbow should be pinned in starting position. Hold for one second at the apex (at the top) of the contraction. Stop before the weights return to the stack to maintain the cable tension.

Mariana Mezzacappa