The 45-minute Back and Biceps Split Routine

The second day of the total-body Redemption plan is a classic bodybuilder’s split. It starts with your big, compound move first when you’ve got the most gas in the tank, progressing onward to “easier” exercises with lower volume. There’s a strong blend of upper back, middle back, and lower back involved in routine. After completing the back portion of the workout, you’ll move into biceps—the secondary muscle group to your back. As with the back workout, it starts with the biggest mover for the muscle group then progresses into even more isolating exercises. Drag curls, rope curls, and concentrations are hyper-focused exercises for pulling out the little details.

BB Deadlift 5 x 8-10 reps
Lat Pulldown 4 x 8-12 reps
Single-arm DB Row 4 x 8-12 reps
Pull 3 x failure
Supermans 3 x failure

BB Curl 4 x 8-12 reps
BB Drag Curl 3 x 8-12 reps
DB Concentration Curl 3 x 8-12 reps
Rope Cable Curl 4 x 8-12

Rest 30-45 seconds between sets

In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

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