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Back and Biceps Workout

Type: Back Workout

This is a Back and Biceps Workout to help build strength and enhance definition and vascularity. This workout should be performed in a gym if possible. When you work both the Back and Biceps, most of your exercises are pulling movements – so although these workouts should be performed in the same week, there needs to be approximately 2-3 days between sessions to allow for ample recovery, but to also ensure that the muscles are stressed frequently enough to force an adaptation.

The first three exercises of the Workout are all Back exercises, so focus hard on squeezing the lats. After your first three Exercises, your Biceps Workout begins. Since your biceps are often used as stabilizers during back exercises, you may not be able to handle heavier weights as the Biceps are going to be a bit more fatigued than if you worked them first.

Both the tricky part and the powerful part of working both the muscles of the back and the biceps is that you’re hitting all of your pulling movements in one session. Remember, even though you may not move as heavy of weights as if you performed both in their own session, if you consciously contract the muscles hard and you sometimes even hold that contraction for a moment longer than you otherwise would, you’ll still get as much or more out of your workout even when handling lighter weights.

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Back and Biceps - Loading Day
Instructions:

In this back and bicep workout, perform one set of the reps listed with perfect form. After you drop the weights, take a 60 second break and shake out your muscles. After your rest period, immediately start your next set. Perform all sets listed here before moving on to the next back or bicep exercise. If you’re able to, perform them in the order specified below.

Timing your rest periods with a stop watch or the timer on your phone can be a great strategy so your muscles don’t get too much rest and lose some of the benefit you’d otherwise gain. Start with pull ups. Don’t freak out if you can’t hammer out all required reps of pull ups in your first session. Do as many as you can. If you have a spotter, have them help you through a few more. Going to failure is the next best thing to performing all reps in a set.

Exercises: Show All | Hide All
1 Pull Ups, Overhand, Wide Grip
4 sets 
10 reps 
Focus on your lats, not your arms.
 
Targets: 
Muscle Groups:
Back
Biceps
Forearms
Mid Back
 
Description: Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the upper and mid back ...

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2 Bent Over Row, Barbell, Overhand
3 sets 
12 reps 
Keep the back flat and stationary
 
Targets: 
Muscle Groups:
Mid Back
Biceps
Rear Shoulders
 
Description: The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variation ...

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3 Dumbbell Row, Single Arm, Bench, Elbow In
3 sets 
10 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
Rear Shoulders
 
Description: The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be perf ...

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4 Bicep Curl, Barbell
4 sets 
12 reps 
Fire the biceps hard at the top of each rep.
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: The standing barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the barbell upwards with a supine grip. Performing the exercise whilst ...

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5 Bicep Curl, Barbell, Exercise Ball
3 sets 
12 reps 
Extend the weight through a full range of motion.
 
Targets: 
Muscle Groups:
Biceps
None
 
Description: The barbell bicep curl on an exercise ball is a modification on the preacher curl. The bicep curl against the exercise ball is a great way to isolate the biceps. Below you will find a video and step by step instructions on ho ...

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6 Hammer Curl with Static Hold, Dumbbell, Standing
3 sets 
15 reps 
 
Targets: 
Muscle Groups:
Biceps
None
 
Description: The Hammer Curl with a static hold is an effective exercise the strengthens the biceps that are performed by contracting the biceps and pausing to give the bicep an extra burn. Below you will find a video tutorial and step by ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

 


 


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