Today I did a great Back and Bicep Workout that I think would be perfect for you to add to your weekly workout program.  If you have never done Supersets, today is the day.  A superset consists of two different exercises and moving from one exercise to the next without rest to complete the set.  So for instance, today I did close grip lat pulldowns and superset with barbell bicep curls.  So I did 4 sets of 15 reps, which means I did 15 reps of close grip lat pulldowns and immediately did 15 reps of barbell bicep curls which equals one set.  Rest for 30 seconds and repeat that same sequence 3 more time to finish off the 4 sets.  It is a great way to really keep your workout moving and your muscles engaged.

Printable Version: Back & Bicep