Back and Bicep Workout To Make You Huge!

back and bicep workout

You Don’t Need Pills Or Gimmicks. Just This Back And Bicep Workout

This bicep and back workout is unlike any other workout you’ve done before. The phenomenal results you’ll get from it are due to the high quality of each rep. Make them count and you’ll thank your massive guns later.

It’s not every day that you see someone with a well developed back and rock hard biceps. This is normal because when it comes to training these body parts a lot of people just don’t do enough work with high quality to add muscle mass.

If you’re looking for a real manly back then you have to accept that it’s going to take multiple exercises with sufficient training volume and since the back is such a large area of muscle, a demanding workout is supposed to really exhaust you.

You should be walking out of the gym completely drained after doing a back workout and if that’s not the case then you probably aren’t pushing yourself hard enough. At the end of the day, your results are determined by your effort.

There’s something important you need to keep in mind if you’re trying to build a lot of muscle and sculpt a great back and that’s the importance of doing every exercise with proper form.

You see, if you’re using every muscle in your body to swing heavy weights around instead of using your back then it’s going to take a very long time to get the ideal back development you’re after.

This may come as a surprise but your body doesn’t care how much weight you can move around. It only cares about the true difficulty of lifting a weight through a proper range of motion.

In other words, the quality of your contractions is more important than the total weight you’re pulling.

This is just as true when it comes to bicep training. You see lots of guys swinging heavy dumbbells around but their arms just aren’t that impressive. Feel the contraction. Focus on it. That’s what matters here. Not the number on the plates.

Let’s get right into the back and bicep workout program that will take your gains to the next level and produce some great, shapely biceps and back muscles along the way.

A very important tip to keep in mind is that when you train the back specifically with exercises like lat pulldowns and rows etc. you have to really make a point of not pulling with your biceps or rear deltoids.

The reason for this is because your biceps always come into play when training your back and if you make them do a lot of the work, they’ll fatigue sooner and you won’t be able to properly train your back throughout your workout.

Pretend your hands and forearms are hooks and pull the weights with your elbows and feel it in your back. Don’t pull with the hands or biceps. Use your elbows. You might need to lower the weights you use if you’ve never used this technique before but it’ll give you greater gains for sure.

The Ultimate Back And Bicep Workout

1 – Pullups

Pullups have the benefit of warming up your muscles nicely without being too draining. You can’t really go heavy on pullups so it’s a great way of getting the lats ready for the work that’s about to follow.

Do one warm up set followed by 2 sets of as many reps as possible.

2 – Wide Grip Lat Pulldown

Because this is all about quality, you can’t be like most people who use momentum on this exercise and rock your body. You have to make sure your back remains upright and that you pull with your elbows as low as possible. For an added challenge, you can contract your lats at the bottom of each repetition.

On your last set you will do 1.5 reps so you’ll pull the weight down as normal, squeeze the lats at the bottom, then release the weight back up but only halfway and pause. Squeeze the lats again pull the weight all the way down again.

That’s 1.5 reps. Now let the weight go all the way up and pull it all the way down again before doing another half rep.

This method of 1.5 reps adds so much stress to your muscles that you’re not going to be able to cheat with this exercise.

Do 3 sets of 12 repetitions

3 – Low Cable Row

Similar to pullups, cable rows are another great way to get the main muscles to do some work before the serious lifting kicks in with the next exercise.

Don’t forget to pull with the elbows instead of your hands and forearms. Remember the hook concept. Your biceps shouldn’t get involved here.

Do 3 sets of 12-15 repetitions for each arm

4 – One Arm Dumbbell Row

When it comes to dumbbell rows you’ll see most people lifting the weight straight up and down. This is incorrect. There needs to be an arc to the movement so as the weight is lifted up, you pull it towards your hip as though you want to put the weight into your pocket.

When you do it this way, you’re giving your lats a greater challenge by making them do most of the work instead of the biceps and rear deltoids.

Do 3 sets of 12-15 repetitions for each arm

5 – Straight Arm Rope Pulldown

Although this exercise is similar to dumbbell pullovers you can get a slightly better range of motion with this movement and it’s easier to handle heavier weight more safely which is why it’s been added to this back and bicep workout.

Most of the time this exercise is done with a bar but here you’ll be using the rope attachment because your hips won’t be getting in the way of your range of motion and you’ll be able to pull your arms further back.

Super set this exercise with the low pull exercise below. Do 3 sets of 12-15 repetitions.

6 – Low Pull

Low pulls aren’t seen often but they’re great for targeting the lats from a different angle. Grab the rope attachment and pull it towards your hips while maintaining an upright chest. Keep your head up straight and don’t bend forwards.

If you do, the exercise changes from a lat movement to a tricep and chest exercise and you go from pulling the weight back to pushing it back. Keep your back straight at all times.

Do 3 sets of 12-15 repetitions.

7 – Barbell Curl 21s

21s basically consist of 21 reps where reps 1-7 are normal reps, reps 8-14 are done between halfway and the top part of the move and the last 7 reps are done from the halfway point to the bottom.

If you have the discipline, pause at the halfway point in the second batch of 7 reps. This is the most difficult part of this exercise and this added stress will really break your muscles down so they can grow back stronger.

Do 3 sets of 21 continuous repetitions where the first 7 reps are full range of motion, the next 7 are from the top to halfway down and the last 7 are from the halfway point to the bottom.

8 – Spider Curl

At this point in the workout you’re wondering if you have what it takes to finish this exercise and the few that remain. Keep it up. You’re almost there.

Do 3 sets of 12-15 repetitions.

9 – Reverse Barbell Curl

You’re not going to be going heavy with this exercise and there’s no need to since you’ve already done a lot of back exercises and your forearms are really wanting a time out.

Keep your thumbs on top of the dumbbell bar like you would with a false grip when bench pressing. Don’t ever use a false grip on bench presses by the way. It’s unnecessary and dangerous. We’re here to be smart with our back and bicep workout.

Do 3 sets of 12-15 repetitions.

10 – Alternating Dumbbell Bicep Curls

These are regular bicep curls but you’re going to be doing several drop sets by starting with a heavy set of dumbbells, doing as many reps as possible, moving to a lighter set of dumbbells and repeating this process. You can do this right at the weight rack.

Do 1 set of “run the rack”.

Recovery Time

After such a gruelling workout you have to really focus on letting your back and biceps recover so that you come to the gym stronger next time.

You’re only creating a stimulus for growth in the gym by lifting heavy weights but it’s when you’re at home, eating and sleeping that your body actually builds new muscle fibers.

If you don’t ever take the necessary rest periods you’ll just keep breaking down your muscles and get nowhere fast.

If you follow this back and bicep workout guide and put in the work I guarantee you’ll see phenomenal results in just a few short workouts.