Do you ever find yourself in a time-crunch where you have to cut your gym session short because you have to get to an appointment?

You’re not the only one! We’ve been there many times and it sucks!

You want to get an effective workout in but can only make it halfway through and have to skip a load of exercises. This is frustrating and more often than not you leave the gym feeling stressed rather than satisfied.

However, that’s not to say you can’t fit an effective workout into a shorter space of time.

Ben recently had a 30-minute window to train his back and biceps, and came up with this intense back blaster to do just that. It features a trio of tri-sets to demolish those back & bis in double-quick time.

Give it a go and let us know how you got on via Twitter (@TrainEatGain).

Ben’s 30-Minute Back and Biceps Workout

Set 1

1a. Cable face pull – 3 x 20 reps

1b. Machine high row – 3 x 15 reps

1c. Machine low row – 3 x 15 reps

Tip: If you don’t have a high and low row machine, you can use a cable machine with two handles in a high and a low position instead.

Back and Biceps Workout

Set 2

2a. Wide grip pull-up – 4 x failure

2b. Dumbbell supinated curl – 4 x 6 reps (each arm)

2c. Dumbbell shrug – 4 x 8 reps

Tip: If you can’t do full pull-ups, do eccentric pull ups. Jump to the top position of the pull up and slowly lower yourself down until your arms are full extended and repeat.

Back and Biceps Workout

Set 3

3a. Kroc row – 4 x 6 reps (each arm)

3b. Dumbbell hammer curl – 4 x 8 reps (each arm)

3c. Rear delt fly – 4 x 12 reps

Kroc row tip: Kroc rows are a variation of single-arm rows. They are a power movement to be done using heavy dumbbells. You don’t have to worry about getting full range of motion or keeping things slow and controlled. Instead, pull as hard as you can and bring the dumbbell up as high as you can.

Back and Biceps Workout

Enjoyed the Workout? 

If you enjoyed the workout, then check out our Ultimate Muscle Plan – a complete training & diet programme designed to build lean muscle and help you pack on some serious size fast!

Strength & Hypertrophy Plan