Heavy Back & Biceps Workout

Heavy Weights & Extended Sets

Back - Lat PulldownsLast week’s back workout consisted of controlled reps with slower negatives. This resulted in using lighter, or let’s say more moderate weights. This morning I decided to go heavy. I still controlled the weight but my reps weren’t as slow for this morning’s back workout. I also threw in some biceps which was not planned.

I used more free weights than I have been in my past several back workouts. I started with barbell rows (regular overhand grip) followed by dumbbell rows. These are two tried and true mass builders for back. It seems lately I’ve been using more cables and Hammer Strength for back. Those definitely have their place but at the end of the day, free weights are king.

Back & Biceps Workout


Barbell Rows: 4 sets x 10 reps, rest-pause set x 50 reps

Dumbbell Rows: 3 sets x 12 reps

Hammer Strength Rows: 4 sets x 10 reps

Lat Pulldowns: 4 sets x 8-12 reps, rest-pause set x 50 reps


Alternate Dumbbell Curls: 4 sets x 10 reps

Preacher Curls: 4 sets x 10 reps, rest-pause set x 50 reps

You’ll notice there’s a few ‘rest-pause set x 50 reps’ within my workout. This is what I’m calling extended sets, which to me are the same as rest-pause sets. I chose a lighter weight for these, something I could get 20+ reps with. I would push out as many reps as I could followed by a 10 second rest then repeat until I hit a total of 50 reps. Wanna talk about an extreme pump? This is it. Especially when it’s followed by several heavy sets.

As I stated above, working biceps this morning was completely random. This is was strictly instinct so I went for it. I also hit some calves followed by my usual cardio.

Train with Passion,


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