Sculpted Back & Biceps Gym Workout Routine | IFBB Bikini Pro Amy Updike

Carve a killer back and build your biceps with this athlete-approved workout.
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IFBB Bikini Pro Amy Updike Back & Biceps Workout ►

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


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22 Responses

  1. Let us know what you think about this workout.
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  2. Fatona Amar says:

    super nice workout, i am going to try this one too , i really like you and your workout !!
    Today is my rest day and i will begin with my trainings from tomorrow….. so , i am going to try some workout of yours and i am very exciting!!!!
    Thank you Amy !! 🙂

  3. That's a lot of that necessary in the same workout?

  4. Vadym Shatov says:

    This is nice movie I think. However, You should take instructions from Unflexal if you want to learn more about workouts.

  5. anita ?? says:

    which tempo do u use?

  6. D D says:

    I can't do chin Up. I have no strength in my arms. What exercises i should do to get more strength?

  7. i like amy updike i wonder if shes seeing anybody

  8. FredPex says:

    Can anyone tell me what gloves shes using ?

  9. Emoji Flower says:

    I like Amy. Because there's no pretty girl at my gym that know what they r doing except selfie.

  10. Great workout advice! I love the barbell row doing it with one arm. Also guys you can perform it with your body perpendicular to the bar with your hand placed on the end. Hard to imagine based off reading this comment I know lol.

  11. Joe Ezetta says:

    Guess what those tattoos are going to look like in 20 to 30 years.

  12. adrian anane says:

    Awesome video def going to pick up on some of these

  13. Love Amy Updike, shes gorgeous and great personality!

  14. Great form…I love single arm as well barbell rows

  15. Seong Su Kim says:

    wow… she is so beautiful

  16. ryan kemp says:

    is a video about deadlifting on here ?

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