Posted on September 19, 2018 by Jenny Cromack

Here’s a great back and biceps workout that you can fit perfectly into your lunch break with enough time to shower and get back to the office.  It uses a variety of movement patterns to target different back muscles, plus it uses supersets to save time and special metabolite techniques for a nasty pump and extra muscle growth.

THE WORKOUT

Dynamic warm up (5 mins)  

300m Row
10 Shoulder circles, 10 elbow circles, 10 wrist circles, 10 very light band face pulls, 10 very light band pulldowns.

Superset 1 (10 mins) Pull-ups & Cable Face Pulls.  3 sets of 10 reps each.  90 seconds between supersets.

These exercises will hit your lats, as well as giving your upper back plenty of work.

Superset 2 (10 mins) Seated Cable Row & Cable Bicep Curls. 3 sets of 12 reps each. 90 seconds between supersets.

The rows will hit your lats from a slightly different angle (horizontal pull instead of vertical) whilst the bicep curls will get your arms growing.  The curls will also be extra hard since your arms will be pre-fatigued from the rows.

Dumbbell Row Drop Set (10 mins)  2 ’rounds’ each side.  Each ’round’ includes 1 initial set plus 2 drop sets.  Each set has a maximum of 10 reps.

This lovely little variation has you perform up to 10 reps of dumbbell row, then immediately grab a lighter weight and perform another 10, then immediately grab an even lighter weight and perform yet another 10 reps.  Trust me, this will get your lats fired up and really accelerate the growth of your back.

Barbell Curls – Against the clock (5 mins)  Set a 5 minute timer and perform as many reps as possible in that time.

This one is super simple, yet super effective.  It brings out your competitive side and you get to leave the gym with an insane pump.

Stretch (5 mins)  Hang from a pull-up bar, do some pulls against a squat rack or fixed object. Basically anything that stretches your lats.  Don’t skip this step or you’ll end up with massive lats but a messed up posture, which isn’t exactly a sexy look.

There you go, a 45 minute back and biceps workout guaranteed to help you build some size.  You better be prepared to work hard though!