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In May, Rhone published my Sweat of the Week for your chest and triceps. I'm back today with a continuation for your back and biceps! To read the first workout before you proceed, click here.

Day two of this workout series highlights exercises which target the muscles of the back and biceps. These muscle groups are often paired together since the biceps are involved in most back exercises. Working these muscle groups on the same day can be an efficient way to set up your training schedule and maximize your time in the gym. Many of us tend to overlook the importance of the back muscles, instead opting to focus on the chest. In fact, if you’ve ever wanted a V shaped torso (wide top/narrow bottom), I highly recommend using this workout as your starting point. A strong back not only makes you look better, it also greatly improves your posture. Many of your back muscles contribute to your ability to stand upright and keep a neutral spine.

Begin this workout by performing the barbell pendlay row, which places an emphasis on the muscles of both the middle and outer back.  Next, perform the seated cable pull-down, which places a strong emphasis on the muscles of the outer back, the Latissimus Dorsi.  Following the cable pull-downs, complete supersets of the suspension trainer row and the suspension trainer curl. This workout is day two of a four day program.

Keep in mind that in order to achieve your fitness goals, you will need to follow a balanced training program which emphasizes each muscle group of the body and includes cardiovascular, strength, and mobility/flexibility work.

Forever Forward!

Kenton Boutwell is Co-founder and CEO of GymCloud and Co-owner of Evolve Fitness Nashville. He holds an M.S. in Exercise Physiology and Kinesiology, and is an American College of Sports Medicine certified Personal Trainer, USA Weightlifting Sports Performance Coach, CrossFit Level 1 Trainer, StrongFirst Kettlebell Level 2 Instructor, USA Powerlifting Club Coach, Precision Nutrition Level 1 and Functional Movement Screen certified fitness professional, and is a USAF Veteran. He can be reached at

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