TLA Athletics

Upper Back and Bicep Exercise Routine - One Day Workout!

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This is a one day upper back and bicep routine for you to try. This program is more for an intermediate lifter and consist of some moderately heavy weights incorporated in it. The focus is mostly on hypertrophy but the reps do range from around 8-15 depending on the exercise. This is mainly due to the fact that the traps and lats are more type 2 dominant so on some of these exercises we focused more around reps of 8-10 because they could respond better to the load. We also incorporated some metabolite training into it because the biceps respond well to this type of training.