Carve a killer back and build your biceps with this athlete-approved workout.
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My name is Amy Updike. I'm an NLA for Her athlete, and today I'm going to take you through one of my back and biceps workouts. This muscle-building workout comprises four sets of each exercise and stays within the "hypertrophy-approved" 8-12-rep range. This is a great workout to incorporate into your training once a week. To notice true muscle-building gains, stick with it for six weeks before switching things up.

Now, let's get started!

1. Pull-up - 4 sets to failure
2. Lat pull-down - 4 sets of 10-15
3. Bent-over barbell row - 4 sets of 10-15
4. Bent-over dumbbell row - 4 sets of 10-15
5. Single-arm t-bar row - 4 sets of 10-12
6. Barbell biceps curl - 4 sets of 8
7. Dumbbell hammer curl - 4 sets of 10
8. Rope cable curl - 4 sets of 10
9. Concentration curl - 4 sets of 10-12

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