Beautiful Back and Built Biceps

Building your back to requires isolating your latissimus dorsi, trapezius, rhomboids, and rear delts: Pull-ups, High Rows, Bent Over Rows, Lat Pull Downs, etc

Pick 3-5 exercises that work different parts of your back and do 2-4 sets of 12-15 repetitions.

Wide Grip Pull Up

You can substitute the pull up with a wide grip lat pull down on the cable machine.

Neutral Grip Pull Up

You can substitute with a reverse grip pull down or a neutral grip pull down on the cable machine.

Bent Over Rows

High Rows

Biceps can be built with a dumbbells, barbells, cables, or machines: Dumbbell Curl, Hammer Curl, Preacher Curl, Cable Curl, etc.

Pick 2-3 exercises and do 2-3 sets of 12-15 repetitions.

Seated Dumbbell Bicep Curl