Amy Updike Sculpted Back & Biceps Gym Workout

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This muscle-building workout comprises four sets of each exercise and stays within the “hypertrophy-approved” 8-12-rep range. This is a great workout to incorporate into your training once a week. To notice true muscle-building gains, stick with it for six weeks before switching things up.

1. Pull-up – 4 sets to failure
2. Lat pull-down – 4 sets of 10-15
3. Bent-over barbell row – 4 sets of 10-15
4. Bent-over dumbbell row – 4 sets of 10-15
5. Single-arm t-bar row – 4 sets of 10-12
6. Barbell biceps curl – 4 sets of 8
7. Dumbbell hammer curl – 4 sets of 10
8. Rope cable curl – 4 sets of 10
9. Concentration curl – 4 sets of 10-12

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