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Full Back and Bicep Workout to Gain Size

Full Back and Bicep Workout to Gain Size

Here is the full workout i used in the video to help get a thicker back and bigger biceps.

Table of contents

2:45 Weighted Pull Ups – 4 sets 9-11 reps
3:25 Front Pull Downs – 4 sets 9-11 reps
3:45 Penlay Row – 4 sets 9-11 reps
4:20 Behind Neck Pull Downs – 4 sets 9-11 reps
4:48 1 Arm Landmine row FST-7 – 7 sets of 12-15 reps
5:10 Giant Set ( EZ Bar Curl , Preacher Curl, DB Hammer Curl) – 3 sets of 12-15 reps

Link to video : https://www.youtube.com/watch?v=sriMcixZyq8

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