Back and Biceps Workout: 225-Rep Finisher

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If there’s one thing criminally absent from most training programmes, it’s a fair balance between pushing and pulling movements. With bench, shoulder press, press-ups and dips all wracking up a serious rep count, it’s important for a balanced and injury-free physique that just as much attention is paid to the muscles you can’t see in the mirror.

For a quick-fire way to redress the balance, earn some extra posterior credits at the end of your next workout or just a time-savvy option for those of us who need to be in and out of the gym as efficiently as possible, this finisher has you covered.

4 moves, 5 rounds and an impressive 225 reps: move through our lat’s-smashing finisher quickly and you’ll be rewarded with a hefty dose of back-building goodness, as well as a sleeve-defying bicep pump as a bonus.

Work through 5 rounds of the following movements, resting only as necessary to keep your form sharp, but moving at a decent clip to keep your heart rate up and metabolism stoked.

Pull-up x 3

Grasp a pull-up bar with an overhand grip and your arms shoulder width apart. Lift your feet from the floor, hanging freely with straight arms. (A). Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar (B), pause before lowering to the starting position.

Inverted Row x 6

Grab a set of rings or a bar at hip height, and walk your feet forward until you’re hanging with straight arms (A). Keeping your elbows close to your body, row yourself up towards the bar. Pause here for a second (B), before lowering yourself under control back to a full hang. Repeat.

Bicep Curl x 12

Stand tall with a pair of dumbbells at your sides and your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control taking a 3 count to bring them down, fighting them all the way and repeat.

Bent-Over Row x 24

After your final curls, hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row the bells towards your hips (B). Squeeze your shoulder blades together and lower under control to the start before repeating. Control the dumbbells and avoid moving your torso, but keep each pull explosive.

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