Friday Back n Biceps Pump

Today was my second back and biceps workout for the week, and this is the first week of the new training split I started. I was hitting each body part once a week for a while and just switched it up to where I’m hitting back, biceps, chest, and triceps twice a week. I’ve always had better results hitting those muscles twice a week. My lower back has been hurting a little so I’ve been forced go a little lighter, focus on muscle contractions, and getting that pump on each set. And I did indeed walk out of the gym with a great pump. So here’s this morning’s workout.

Friday’s Back and Bicep Workout

A few key notes here is that today’s main focus was getting a good pump and feeling the muscle work throughout each rep. My rest times between sets were less than a minute yet I still went up in weight a little each set. Those final drop sets for my back exercises below were done with moderately heavy weight to where I could only get about 8 reps then I would drop the weight and pump out anywhere from 6-10 more reps with the lighter weight.

Back Workout

Lat Pulldowns – 4 sets x 8-12 reps with drop set on final set

Hammer Strength Rows – 4 sets x 8-12 reps with drop set on final set

Close-Grip Pulldowns – 4 sets x 8-12 reps with drop set on final set

One-Arm Cable Rows – 4 sets x 12 reps

Biceps Workout

Incline Dumbbell Curls – 3 sets x 10-12 reps

21’s – 3 sets x 21 reps

As you can see I didn’t do my usual compound exercises for back, such as deadlifts, barbell rows, and dumbbell rows. I’m a firm believer in those exercises. But this is my second back workout of the week and I tend to do more concentrated movements for that workout, and again, my lower back has been hurting lately. I was still able to get a solid pump and I threw in some drop sets as well to keep the blood flowing. My biceps workout (again, along with back it’s my second biceps workout of the week) was very short and simple. Incline dumbbell curls allow you to target your biceps without cheating. And of course we all know that 21’s are a great way to get your arms pumped. I also hit some calves followed by my usual cardio (did half on the stair-stepper and half of the treadmill, walking on an incline). That’s it for today! Tomorrow, I’ll be hitting my second chest and triceps workout for this week.

Train with Passion,

Jason Stallworth


About the Author Jason Stallworth