These three beginner back and biceps workouts are part of the same program. Training back and biceps together works because pulling exercises engage both muscle groups at once. For beginners it improves upper-body strength, posture and pulling mechanics, and a strong back supports shoulder stability in other lifts. Focus on form, controlled reps and gradual progression rather than the heaviest weight, and finish each session with 26-30 minutes of cardio.
Workout 1: Back and Biceps with Cardio
Back and biceps workout followed by 26-30 minutes of cardio. This video also covers growth threshold and training intensity.
Workout 2: Back, Biceps and Home Gyms
A back and biceps workout, then 26-30 minutes of cardio. The video starts with a short talk about setting up a home gym.
Workout 3: Back and Biceps Again
Another back and biceps session. Keep to the same form cues and get 26-30 minutes of cardio in after weight training.
Related workouts
See the chest, shoulders and triceps series and the legs and abs series. For equipment-free options, read how to build muscle with bodyweight exercise.
