When Bodybuilding Weights for back muscle growth, I like to split my routines into two different days. The first day, I focus on my upper back and my lats. The second back day, I like to focus on my lower and middle back.

Some of my favorite upper back exercises using Bodybuilding Weights are…

• Pull ups (I attach weights around my hips)
• Wide grip lat pull downs
• Wide grip bent rows
• Wide grip seated rows
• Wide grip behind my head lat pull downs

My favorite exercises for middle and lower back are…

• Chin ups (I attach weights around my hips)
• Close grip lat pull downs
• Close grip bent rows
• Close grip seated rows
• One arm rows

Benefits Of Biceps Exercises After Your Back Workout

Exercising your biceps at the end of a back routine will be very beneficial to the growth of your biceps. Since your biceps are being used in every back exercise, they already have blood flowing to them and are warmed up.

The trick to bodybuilding weights for big muscle gains on your biceps is to do one basic exercise that targets the entire bicep. Doing too much volume for the biceps will make you over train them and you will not see muscle gains.

The standing barbell curl or the alternating dumbbell curl is a great bicep exercise after a hard back routine. Three to four sets with 6 to 8 reps in each set is good enough to see great results.

Henry Chervenka