When people talk about their bodies, and what they want to develop, they often fall back to things like getting six-pack abs, or losing weight. Now there is nothing wrong with this, but it’s also important not to neglect developing two important B’s: your back and biceps!

The good news is that doing this is not just do-able but actually enjoyable.

Here is my once-a-week guide to having great biceps and a fantastic back:


To work on your back you always want to be careful of strain so begin by taking things slow and steady instead of leaping to heavy weights. As with my Six Packs and Great Triceps workout, this workout is done in sets of threes, with the weight increasing as the number of reps decreases. You should start with doing pull downs to your chest, then move to a seated row, and finish up with doing a bent over T-Bar Row.


To work on your arms, get things rolling with a set of standing curls, again starting with low weights and more reps and ending with more weight and less reps. After the standing curls, move to seated curls—and then some spider curls.


You have to get your heart pumping to make this workout… well, work. So the last is a 15-minute good cardio component. The great news is that this can be done in all kinds of ways: using a bicycle, a stair stepper, an elliptical, or just a good speed walk – either outdoors or on a treadmill.

The point is: when you are working on things like getting six pack abs, or great legs and thighs, don’t forget to work on these two important B’s: Your back and biceps!