Hi, I'm Jay McLeod. Today, I'm going to show you how to work the back and biceps the same day for max results ok. Now what I recommend that you do back first, your major muscle three to four exercises for your back. And then two to three exercise for your smaller muscles your biceps. Never do them in reverse ok. You won't lift to your full potential on your major muscles on your back. The first exercise I'm going to show you is the incline bench dumbbell row ok. So I have my weights in hand. I'm on an incline bench. My legs are straight. My body is straight ok. From here my head is in a neutral position. From here I'm going to pull my elbows back and I'm going to row the weight up. I'm going to pause at the top really squeezing my lats. I'm going to exhale fully extend my arms ok. Inhale as you pull in. Exhale as you extend your arms. Really squeezing at the top also working to a smaller degree the back of my shoulders. My rear delts. Okay the next exercise I'm going to show you is a spider curl ok for the biceps. So I'm still, I'm in the same position. Body on an incline bench ok. But my body is still straight, my knees aren't bent ok. And my legs are all straight. From here I'm going to rotate my wrists out. I'm going to turn my wrists out. And then I'm going to curl the weights up to my shoulders ok. Head in a neutral position. Fully extend my arms back to start position ok. I'm going to inhale curl up to my shoulders. Squeeze at the top. Exhale slowly lower my arms back to start position. Really working out the biceps. Stretch and contract.