virat kohli's workout split

Here’s a Back and Biceps Workout Split that helps build width, thickness, and strong arms. It’s perfect for all levels and pairs well with a chest/triceps day.

 Back & Biceps Workout Split

Day: Back + Biceps

Do this 1–2 times per week. Rest 60–90 seconds between sets.

Warm-up (5–10 min)

          Arm swings, band rows, light lat pulldowns or pull-ups (2 sets)

Back Focus (Compound + Isolation)

1. Deadlifts
   4 sets x 5–6 reps
   Heavy lift for total back and posterior chain

2. Pull-Ups or Lat Pulldown
   4 sets x 8–10 reps
   Lats and upper back width

3. Barbell or Dumbbell Bent-Over Rows
   3 sets x 8–10 reps
   Mid-back thickness

4. Seated Cable Row (or One-Arm Dumbbell Row)
   3 sets x 10–12 reps
   Middle and lower lats focus

5. Face Pulls or Rear Delt Flys
   2–3 sets x 15 reps
   Upper traps and rear delts

Biceps Focus

1. Barbell or EZ Bar Curl
   3 sets x 8–10 reps
   Mass builder

2. Incline Dumbbell Curl
   3 sets x 10–12 reps
   Stretches and isolates biceps

3. Hammer Curl (dumbbell or rope)
   3 sets x 12 reps
   Targets brachialis and forearms

Optional Finisher: Superset

• Chin-Ups (to failure) + EZ Bar Curls (15 reps)
  2 rounds

 Weekly Split (Sample)

Day	Focus
Monday	Chest + Triceps
Tuesday	Back + Biceps
Wednesday	Rest / Active Cardio
Thursday	Legs + Core
Friday	Shoulders + Arms
Saturday	Back + Biceps (2nd)
Sunday	Rest or Full-Body Stretch