Greetings, today I plan to show you 6 exercises focused on the back and bicep, these exercises will help us to gain both strength and volume.

We start the routine with one of the most efficient exercises to train this area and this exercise would be the Muscle up. We are going to do 5 repetitions of muscle up for 4 sets.

The next exercise to perform will be the pull ups or pull ups, of this exercise we will do 12 repetitions of pull ups for 4 sets.

pull ups can be done as you prefer, with open or closed grip or as I am doing them with the normal grip.

then we will perform bottoms which would be 15 bottoms 4 sets

and after this exercise we will do push-ups with open arms, 15 push-ups 4 sets.

Almost at the end of the routine we will do a set of aussies, four repetitions maximum, and we will also do aussies with chin ups.

until here today's routine thank you for joining me to perform this routine, until next time. cheers!