If you are looking for exercises that are not difficult to remember, but that will bring huge gains to your upper body, you have found the right place. Take a look at this workout for building huge back and biceps.
The name of the workout is called Jayyani, named after one of the inventors of Algebra, and it is being presented by Mike Israetel. Mike has a doctorate, is the co-founder and chief sport scientist of Renassaince Periodization.
This workout for building huge back and biceps is comprised of only four exercises, but you will feel your muscles burning at the end of the session.
One thing you must keep in mind is the load of the weight you are thinking of using for this workout. It must be lighter than what you are used to. That is because you will be working to failure on almost every single set. Plus, two exercises are 6 drop sets.
“Do two or three [sets] and then every week you might be able to go up a set,” Mike explains for those who are trying this for the first time, or if you are relatively new in the gym.
Workout for Building Huge Back and Biceps
Flexion Rows
- 5 sets
- 10-20 reps on the first set
- Reps to failure on following sets
Super light exercise. “You’re gonna focus on technique and you’re gonna find out that you need to use barely any weight to fry the shit out of your back,” Mike says.
Pulldown Drop Set
- 6 sets
- 20-30 reps on the first set
- Reps to failure on following sets
Start with a weight that you can do around 15 reps. After doing the reps, rest for about 5 seconds, lower the weight and continue to do the pulldown exercise until failure.
Cable Curls Narrow
- 4 sets
- 5-10 reps per set
Cable Curls Drop Set
- 6 sets
- 10-20 reps on the first set
- Reps to failure on following sets
Take around 5-10 seconds of rest between each set on this last exercise.
Read More: Back Exercises to Build Muscle and Strength for CrossFit Athletes
Image Sources
- Bicep curl: Unsplash
- Best Rear Delt Exercises: Nigel Msipa
