Roadmap to build muscles - Day 2

 



Day 2: Back and biceps          

    



We begin this day with compound movements for upper middle and lower back and then move on to biceps. When we workout our back, we are also activating our biceps. Hence we are clubbing these two different workouts on the same day for better results.

Make sure your warm-up first.


The Back Workout


Pull-ups: 

Also known as an all rounder workout for upper body, Pull-ups not only build your lats and back,  but also activate your shoulders , arms and forearms. Never miss this on back day. Do this for 3 sets of 10 reps.


(Do follow my official Train_and_gain channel on insta at Train_and_gain77)


Lat pull down: 

This is the most basic and most important workout to grow your lat muscles which makes your look bigger from the back side view.

Pick a weight, hold the bar and pull the weight down whole tucking in your elbows.  Pause for a second and then release the weight slowly. Do not lean too much whole doing this exercise or it will be less effective. 





You can do a couple of sets of under hand grip pulldown as well. This exercise will target your mid and lower lats as well as your biceps.




Do this for 3 sets of 12 reps and increase the volume in each set.


Tip: Inhale when you pull the weight and exhale slowly as you release the weight.


Barbell rows: 

Now this is a monster compound movement that targets your entire back including your rhomboids and traps too. Make sure you do this right or you will end up injuring yourself.


Pick a barbell, add the weights bend your knees slightly and bend your back forward with an arch. This arch will make sure you are doing the workout right and not injuring yourself. 




Do this workout for 3 sets of 12 reps and make sure to increase the volume.


Now there are two variations of this. You can either hold with a pronated grip or supinated grip.


Pronated grip targets your upper back,  lats and rhomboids and traps.


While the supinated grip targets the lower back and lats.


You can do pronated grip one week and supinated the other week as doing both on the same day will suck all your energy and fatigue you.


Tip: Inhale when you pull the weight and exhale slowly as you release the weight.



Seated rows: 

This exercise targets your lower back and the middle back and gives your back that thickness.

Pick a weight and pull the weight towards you while tucking your elbow. Do not bend too much backwards. Hold the weight for 2 seconds and then slowly release it. 




Do this for 3 sets of 12 reps  and make sure to increase the volume.

Tip: Inhale when you pull the weight and exhale slowly as you release the weight.


These are the only workouts I do for Back.  I do not perform all the variations else it will fatigue me.


Now lets move on to biceps

Before we begin the workout, make sure to do 3 sets of chin-ups to warm up your biceps.

Chin-ups are a great exercise to make your biceps appear larger.


The Biceps Workout

                                


                                 




Barbell curls: 

Pick a weight on a straight bar and slowly curl the bar. Hold the bar in the curled position for 2 seconds and then slowly lower the weight. This targets the inner head and is a great exercise for mass and size if done correctly.  

Do not ego lift and bend backwards. Lift only as much as you can for the first 5 reps and then you can ask for assistance.  Do this for 10-12 reps for 3 sets .Make sure to increase the volume.




Tip: Inhale when you pull the weight and exhale slowly as you release the weight.

Preacher curls:  

A great isolation exercise for the biceps peak or the inner head.

Pick a weight on EZ bar or straight bar and curl it up slowly,  hold for 2 seconds and then lower the weight. 


(Do follow my friend on insta: Satish)


Do this for 3 sets of 12 reps. Make sure to increase the volume. 


Tip: Inhale when you pull the weight and exhale slowly as you release the weight.


Hammer curls:

This exercise targets the outer head of the biceps and gives that 3d thickness to the arms.

Pick the dumbbells and curl it with neutral grip alternately for about 12-14 reps for 3 sets.








Tip: Inhale when you pull the weight and exhale slowly as you release the weight.


Reverse curls: 

This exercise targets the outer head as well as the forearms . Hold the weight with pronated grip and curl it towards you slowly, hold for 2 seconds and then lower the weight slowly. 

This exercise should never be missed if you want those crazy 3D looking arms.


Tip: Inhale when you pull the weight and exhale slowly as you release the weight.


Finally hit those forearms on the forearms machine for 3 sets before you leave.





So that was for Tuesday.  Click here to view the workout for Day 3.

Also read: Day 1: Chest and Triceps workout routine


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