Back workouts
- Deadlift
- V-Bar pulldown
- Machine high row
- Close grip pulldown
- Face pulls
- Landmine row
- Db row
- Cable row
- Hammer strength row
- Upright row
- Rear delt fly
- Pendlay Row
- (Single arm) Cable pulldown
- (Single arm) Cable row
- Wide grip pulldown
Bicep workouts
- Straight bar reverse grip curls
- Rope cable curls
- Alternating db curls
- Db spider curls
- Db hammer curls
- Spider curls
Googling any of the exercises listed above will show you the exercise and how to perform them.
Example exercises for back & biceps split
| Exercise | Body part | Sets | Reps |
|---|---|---|---|
| Wide grip pulldown | Back | 4 | 8-12 |
| Machine high row | Back | 4 | 8-12 |
| Cable row | Back | 4 | 8-12 |
| Alternating db curls | Bicep | 4 | 8-12 |
| Db spider curls | Bicep | 4 | 8-12 |
| Db hammer curls | Bicep | 4 | 8-12 |
