Hello everyone fellow Hive and @fulldeportes, I hope you are well, today I have the kindness to bring you a back and biceps routine, one of my favorite routines to perform and record them.
This routine will be focused on the amplitude of the back working the biceps in a secondary way. It will consist of 5 exercises with a medium difficulty so anyone could perform it, remember to warm up with a good joint movement before doing any physical activity.
Our first exercise will be a traditional chest pull-up, working a variety of muscles including: Latissimus Dorsi, Roundus Major and Biceps. We will do two sets of approach with little weight, then 3 effective sets with a good weight doing between 8 - 12 repetitions.
I like to add unilateral exercises to try to level the strength and indifferences, here we will work in a focused way the latissimus dorsi, for this we must bring our wrist to the waist. We will do two sets with enough weight to failure.
To finish the focus on the back, we will do these pull-ups with neutral grip to give more work to the biceps and forearm. Three sets to failure is what I recommend.
An excellent exercise to completely isolate the biceps, the best way to take advantage of this exercise is not lifting the chest support and placing one foot on the seat, so this a little more comfortable and give more emphasis to the muscle. Two sets RIR 2 doing 10 reps.
Finally a Curl with closed grip on pulley, one of my favorite exercises to work the biceps, as I feel a greater stimulus when performing it. Two sets with a good weight to failure.
▶️ 3Speak
