You don’t even need to hit the gym to get a nice back and bicep development. Purchase yourself some gymnast rings. They’re fairly cheap and they provide you with some of the best upper body exercises you can do. Don’t believe me? Just have a look at gymnasts on the rings. They have some of the best upper body development in the sports world. It’s the short, intense isometric nature of the exercises performed on the rings that give gymnasts their great physiques. I also like the rings as a training tool as they’re more friendly on your joints than a bar etc so it’s a win win situation really. Make sure you perform all grip positions ie hammer grip (palms facing each other), pronated (over hand) and supinated (palms facing you).