Jeremy Sry’s Quick Back and Biceps Attack


I’m always looking for new ways to make my workouts more effective and efficient. Some lifters will try to tell you there’s a “right” way and a “wrong” way to train, but the truth is that you need to find what works best for you as an individual. Lift safe and keep pushing yourself, but never feel like you can’t make adjustments to your routine.

For instance, my back and biceps workout is all about efficiency: getting the most out of my time in the gym so I can get in, get out, and know that I did everything I could while I was there. By making a few adjustments, I’m able to use the angles of my arms to my advantage, stimulating more muscle growth and helping myself become even stronger. Perform some light cardio for a few minutes, warm up your arms with some practice lifts, then dive in!

| Back and Biceps Workout |
1. Weighted Pull ups – 5 sets, 6-8 reps
2. One-arm dumbbell row – 5 sets, 8-12 reps
3. Seated cable rows – 4 sets, 8-12 reps
4. Spider Curl – 4 sets, 8-12 reps
5. Hammer curls – 4 sets, 8-12 reps

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