Weightlifting Routine Day 2
Muscle Groups: Back and Biceps
1. Warm-Up
Follow the same warm-up routine you used for the chest and triceps day, focusing on getting the blood flowing and stretching the muscle groups you will be exercising. Again, do not skip the warm-up because warming up properly significantly decreases your risk of injury.
2. Biceps Lifts
Next perform three biceps exercises. Some of the best lifts for building strong biceps are pull-ups, chin-ups, standing barbell curls, standing dumbbell curls, seated dumbbell curls, incline dumbbell curls, hammer curls, cable curls, and preacher curls. Try alternating arms on any of the dumbbell lifts so that you can focus all your energy on one arm at a time. Once again, be sure to include three lifts that involve slightly different motions to maximize hypertrophy and muscle rebuilding.
3. Back Lifts
Next perform three back exercises. Some effective lifts for the back are seated rows, wide-grip lat pulldown, reverse grip lat pulldown, dumbbell rows, upright rows, and hyperextensions. Hyperextensions work the lower back, while the rest of these exercises focus more on the mid back and lats. Try to include hyperextensions in every back workout and mix in a variety of lifts for the other two back exercises.
4. Abs/Core Strengthening
Once again, finish the routine with at least 100 reps of abs exercises. Good exercises for your abs include sit-ups, crunches, leg lifts, or bicycles. Also try using a decline angle or adding weight for extra resistance. Keep in mind that building strong abs is an essential part of a muscle building routine because strength and power are generated from the core. So don’t skip the abs exercises.