Back and Arms

Jason’s Back and Arms Workout

Today was back, triceps and biceps day for me. I know it sounds like a lot but keep in mind I’m only doing a couple exercises for triceps and a couple for biceps at the end of my back workout (I hit arms on Monday after back and again on Thursday after shoulders; this is part of my Legs 2x Per Week Workout Program). I like to hit at least 5 exercises for back. I’ve said before, I feel that your back needs more volume than other upper body muscles because it’s bigger and more complex. This morning I did a total of 5 different back exercises.

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Back, Triceps, & Biceps Workout 


Seated Rows: 4 sets x 12, 10, 8, 20

Lat Pulldowns: 4 sets x 12, 10, 8, 20

Hammer Strength High Rows: 4 sets x 12, 10, 8, 20

Cable Pullovers: 3 sets x 15 reps

Chest-Rest Plate-Loaded Rows: 3 sets x 15 reps


Rope Extensions: 4 sets x 12 reps

One-Arm Seated Overhead Dumbbell Extensions: 4 sets x 10-12 reps


Dumbbell Hammer Curls: 4 sets x 8 reps

Standing EZ Bar Curls: 4 sets x 8 reps


Standing Calve Raises: 7 sets x 15 reps

One of the weight training principles I’ve been using lately is doing what many refer to as burn out sets. This is where you drop the weight down on the final set and do more reps, which in my case was 20 reps. I did this for my first 3 back exercises. I went heavy at first, progressively going up each set staying in the 8-12 reps range. For my 4th and final set I hit 20 reps with lighter weight. To me, this works all muscle fibers.

My arm workout was fairly simple and just enough to give my arms a full pump. I’ve been doing a lot of hammer curls with dumbbells lately. This has added more thickness and shape to my biceps. I also included my calve workout. I normally hit cardio at the end but half the gym was closed off due to some remodeling so my side of the gym was extremely crowded. I felt like it was 5PM instead of 5AM.

Train with Passion,

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