'Carve a killer back and build your biceps with this athlete-approved workout. Supplements & Clothing for Women ►http://bbcom.me/2oxzYJk Shop NLA for Her Supplements ► http://bbcom.me/2jkz6Vw IFBB Bikini Pro Amy Updike Back & Biceps Workout ► http://bbcom.me/2oxK64Q My name is Amy Updike. I\'m an NLA for Her athlete, and today I\'m going to take you through one of my back and biceps workouts. This muscle-building workout comprises four sets of each exercise and stays within the \"hypertrophy-approved\" 8-12-rep range. This is a great workout to incorporate into your training once a week. To notice true muscle-building gains, stick with it for six weeks before switching things up. Now, let\'s get started! 1. Pull-up - 4 sets to failure 2. Lat pull-down - 4 sets of 10-15 3. Bent-over barbell row - 4 sets of 10-15 4. Bent-over dumbbell row - 4 sets of 10-15 5. Single-arm t-bar row - 4 sets of 10-12 6. Barbell biceps curl - 4 sets of 8 7. Dumbbell hammer curl - 4 sets of 10 8. Rope cable curl - 4 sets of 10 9. Concentration curl - 4 sets of 10-12 ============================================= | Recommended NLA for Her Supplements | NLA for Her Shred ► http://bbcom.me/2jksGG2 - Natural Fat Burner!* - Formulated and Dosed for Females Designed to Promote Fat Loss!* NLA for Her Whey ► http://bbcom.me/2jkBEDt - The Ultimate Lean Protein! - 28g Of Lean Protein With Added Amino Acids For Recovery!* NLA for Her Uplift Pre-Workout ► http://bbcom.me/2jkuEGB - Pre-Workout Energy!* - Supports Clean & Sustained Energy For Improved Athletic Performance!* ============================================= | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jkGeBC Sales & Specials ► http://bbcom.me/2jkzDXG Fitness Articles ► http://bbcom.me/2jkCpwj #1 Online Supplement Store ► http://bbcom.me/2jkvGlU Free Fitness Plans ► http://bbcom.me/2jkkN3s #1 Women\'s Fitness Site ► http://bbcom.me/2jkAxn1 ============================================= | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.'
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