The Ultimate Back and Biceps Workout

Building a big, strong, massive back builds a strong foundation for your body and will assist you in getting stronger across other lifts. The goals of building a back that’s both dense and aesthetic is a goal that spans across the fitness realm from bodybuilder to powerlifter to the beginner fitness enthusiast.

If you’re a bodybuilder or physique competitor you want a strong, wide back to achieve that aesthetic, V taper shape. If you’re a powerlifter, you need a strong, massive back to support large amounts of weight during a record setting squat or allow you to deadlift the weight of a small car.

The Ultimate Back and Biceps Workout

 

Most people tend to train their back incorrectly and ineffectively. Performing a couple sets of rows and lat pulldowns without a plan of attack is not going to give you the type of back you want or deserve.

You need to work out your back from top to bottom for proper development. Your back is a huge muscle group and in order for it to grow you need to hit it hard, at multiple angles, and with a lot of volume.

On your back day it’s important to hit one exercise that targets your lower back, one that targets your latissimus dorsi (lats), and one that targets your middle to upper back.

Deadlifts are one of the best exercises to perform for building strength and mass in your lower back. While the deadlift movement targets other muscle groups including your hamstrings, glues, and lats, deadlifts are going to help build your lower back to its fullest potential.

The Ultimate Back and Biceps Workout

Different variations of pulldown movements are a great way to target development in your lats. Using different handles and different grips on the cable pulldown station will allow you to target your lats at multiple angles. You can supplement your wide-grip, overhand lat pulldowns with an underhand grip or use a V-Bar for close grip pulldowns. After performing these pulldown movements with various grips and positions you will feel the difference of how your lats are engaged within each movement.

Using different grips, equipment, and handles for rowing movements is also a great way to target development in your upper and middle back. Doing barbell rows, T-bar rows, close or wide grip cable rows, and single arm dumbbell rows are just a few examples of how you can perform a rowing movement in a different position and different angle for maximum back development.

With this back and biceps workout you are going to work your back hard, heavy, and without mercy. Your back can take a beating and it’s time to give it one. And, it doesn’t stop there.

Your biceps have already been engaged heavily in the back exercises completed in this workout so they are warmed up, primed, and ready to work. The biceps portion of this workout will focus on lighter weight, proper form, and hypertrophy rep ranges to build bigger, stronger arms.

The Workout

The Ultimate Back and Biceps Workout

Back Work

Deadlifts
2 warm up sets 8-10 reps, light weight
Rest period 60 seconds

3 sets, 4-5 reps, working weight
Rest period 90 seconds

2 sets, 2-3 reps, heavy weight
Rest period 2 minutes

Barbell Rows – Overhand or Underhand
4 sets, 10-12 reps
Rest period 45 seconds

T-Bar Rows
4 sets, 10-12 reps
Rest period 45 seconds

Underhand Lat Pulldowns – Medium to Wide Grip
4 sets, 10-12 reps
Rest period 30 seconds

Overhand Lat Pulldowns – Wide Grip or Close Grip with V-Bar, your choice
4 sets, 10-12 reps
Rest period 30 seconds

Rope Lat Pulldowns
4 sets, 10-12 reps
Rest period 30 seconds

The Ultimate Back and Biceps Workout

Bicep Work

EZ Bar Curls
4 sets, 8-10 reps
Rest period 45 seconds

Superset One Arm Dumbbell Preacher Curls with Double Arm Hammer Curls
4 sets, 8-10 reps
Rest period 60 seconds

“Pump 20’s”
Using a cable machine and straight bar attachment you will perform 10 reps with a wide grip, then with no rest immediately change your grip to a closer grip and perform 10 more reps with the close grip

4 sets, 20 reps each set
Rest period 30 seconds

The structure of this workout allows you to adjust the workout and keep things new and exciting each time you walk into the gym. If you’d rather do underhand barbell rows versus overhand barbell rows you can do that. If you’re not feeling a wide grip lat pulldown that day and want to switch to a V-bar pulldown, the choice is yours.

Brently Rousset

Brently Rousset is an INBA Men's Physique Novice champion and is currently studying to become a certified personal trainer. Fitness has been a part of his life since he was a kid from basketball to surfing to now bodybuilding. Brently is passionate about spreading his knowledge and experience to beginner lifter's looking to start their own fitness journey. He plans on competing for his pro card on the Men's Physique stage within the next year. Brently's true passion is writing and providing others with exercise, nutrition, and lifestyle advice.

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