Back Attack and Arms

Jason’s Back Attack and Arms Workout

Mondays have been my back day for several months now. Since I recently made some changes to my workout plan I now hit back and arms on Mondays. Back is one of my favorite body parts to train because I’ve learned to really focus on the muscle, feel it work, and I’ve accomplished that mind-muscle connection with my back training. I like hitting back with a lot of volume, usually at least 5 exercises. I’ll mix up the rep ranges. Sometimes I’ll go super heavy in the 5-8 rep range but I also like to hit 12-15 reps for most of my back exercises. To me the key is consistently changing up your workouts and shocking your back to force it to grow.

I’m training arms twice a week now; once on back day and again after shoulders (Mondays and Thursdays). Since I train them twice a week I don’t do more than 2 exercises for triceps and two for biceps. I usually throw one more set in for triceps that I do for biceps since triceps make up the most of your arm mass.

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Back, Triceps, and Biceps Workout


Seated Rows: 5 sets x 15 reps

Barbell Rows: 4 sets x 15 reps

Chest-Rest Plate-Loaded Rows: 4 sets x 6-10 reps

Lat Pulldowns: 10 sets x 10 reps

Cable Pullovers: 3 sets x 12 reps


Rope Extensions: 5 sets x 12 reps

Seated Overhead Extensions Machine: 5 sets x 15 reps


Dumbbell Hammer Curls: 4 sets x 8 reps

EZ Bar Curls: 4 sets x 8 reps

As you can see my back training was with extreme high volume. I almost forgot I did 10 sets of 10 reps, the old German Volume Training technique, for lat pulldowns towards the end of my back workout. The reps stayed somewhat high for all other exercises except for the chest-rest plate-loaded rows which I pulled a decent amount of weight for lower reps. One thing I changed for this back workout was I did not do any Hammer Strength machines today. I’ll hit one or more of those next Monday.

I pushed out more reps for triceps and did 5 sets instead of the usual 4 sets for my 2 exercises for tris. For some reason I had more gas in the tank this morning. Possibly from all the food I ate over the weekend. I went heavier for biceps hitting only 8 reps for everything. I’m back to doing dumbbell hammer curls which puts some good size on my arms. I usually do 1 less set each exercises for biceps than I do for triceps. I hit a little calves and did my cardio on the bike for 20 minutes after back and arms.

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