[shaneaus]

hey guys im just wondering if someone could give me a good back and bi routine my back routine atm is
latpulldown x4
deadlift x4
standing rows with bb x 4
single arm rows or wateva their called when ur on a bench with db u pull it 2 ur chest x4
and rowing x 4

[GRAVESY079]

if you are looking for back and bis, throw in 2-3 moves that hit bis as the primary muscle not secondary

[YM123]

Deadlifts 5x5
Chins 3x8
Dumbell Row 3x8
Cable Row 3x8
Dumbell Curl 3x10
EZ Bar Curl 3x10

[ZackKnight]

deads 4 x 10
bb rows 4 x 10
db rows 4 x 10
lat pulldown 4 x 10
cable row 4 x 10
bb curl 4 x 10
ezbar curl 4x 10
db curl 4 x 10

[picabloo]

Originally Posted by ZackKnight

deads 4 x 10
bb rows 4 x 10
db rows 4 x 10
lat pulldown 4 x 10
cable row 4 x 10
bb curl 4 x 10
ezbar curl 4x 10
db curl 4 x 10

this is why youre my trainer

[ZackKnight]

haha thanks man. i believe in some volume, and heavy weight. it's worked for others i've trained. for some it's overtraining, and for some it's not even enough haha

[sublicon]

This is mine, not saying you should do it, but this is what I do.

Assisted Pull-Ups 3x10
Deadlift 3x10
Seated Cable Row 3x10
Barbell Curl 3x10
Close-Grip Cable Curl 3x10
Preacher Dumbbell Curl 3x10

Seems a bit much, but I'm hitting the two cornerstone back exercises, along with along with the Seated Cable Row as a cherry on top.

For Bi's, I'm incorporating bar and dumbbell exercises, and also making sure I'm isolating the long head and short head of my bi's each workout.

[YM123]

Originally Posted by ZackKnight

haha thanks man. i believe in some volume, and heavy weight. it's worked for others i've trained. for some it's overtraining, and for some it's not even enough haha

haha, that is some serious volume, i wouldn't be able to use that much volume, different stuff works for different people!!

[Shwitt88]

Deadlift 8,6,6,4
Tbar Row 10,8,6
Bent BB Row 8,6,6
Latpulldown 10,10,8,8
Straight Bar Curl 3x10
Seated Hammer Curls 10,10,8
EZ bar 2x21's

[justlift32]

deadlifts 4x6-10
bb row 3x8-10
cable row or DB row 3x10
lat pull down 3x10
straight arm lat pulldown 3x10

bb curl 3x10
plate curls 3x10

[KM]

Exercises for biceps on a back day shouldn't be excessive in the least bit, especially when grouping the two pulling muscles together correspondingly.

However, everyone's different and respond differently to different stimuli's.

Complete back development consists of the following: A deadlift, low pull (chins, pulldowns, etc), mid pull (differentiated rows), and a high pull (shrug, clean, etc). Anything more for some is overlapping and for some is necessary depending on lagging/weak points.

Biceps: nothing extraordinary. 1-2, maybe 3 exercises of controlled reps. Remember, the biceps aid in the pulling portion of your back workout; hit secondary.

Good luck.

[justlift32]

^good idea, with low, mid, high pull. I like how you put it