High volume back and biceps its a hard routine but you will love the results

jessekuhel

1.warm up wit 2 sets of pull ups go to failure each set.
2.lat pull downs 10-15 in each set 3 sets like this then one partial until failure 4 sets total ( go all the way down half way up down all the way up)
3.low cable rows 3 sets of 10-15 1 set to failure(pull from the elbow not your hand keep your bicep out of the work out it's a lay workout)
4.one arm dumbbell rows super set these and number 3 low cable rows(super set go straight from the low cable to the one arm dumbbell row it should go low cable dumbbell rest until you have 4 sets) take the dumbbell to your pocket it should look like a sawing motion not straight upis and down only go to about the height of your pocket 4 sets 10-15 reps
5.rope straight arm pull downs( low pull) you use the rope in the machine you would normally use for triceps pull the rope to the waist keep your chest high and chin up its you do it like this because your not trying to work your triceps 4 sets 10- 15 reps
6.barbell curl do 21s with these 7 full curls 7 curls from the top to midway 7 from the bottom to mid way you only do 2 sets of these
7.spider curls you lay on an incline or flat bench where you can still extend your arms and get the quality contraction in the muscle lay on your stomach and then do curls bringing both dumbbells up at the same time 4 sets 10-12 reps
8.reverse grip curls you don't wrap your thumb around the bar and do not go heavy it's just a reverse grip on the curved barbell 3sets 10-15 reps
9.dumbbell alternate bicep curls "run the rack" meaning start with 30 sounds go to failure go straight to 25 pounds go to failure and so on until you have "run the rack" there is no rest periods in this workout and you only do it once
It's a routine by James grange and Whitney Reid



This is not about weight at all its only about good reps and quality contractions the quality of the rep is more important then using heavy weights and having reps you need to cheat to get the quality contaractions will tear your muscle fibers causing growth but you need to recover protein rest and good foods and you will see results give me feed back after you have tried and good luck all