Classic Bodybuilding Workout for Back and Biceps

I love starting out the week by training back on Monday mornings. While most of the world is having a case of the Mondays, we’re excited about our workout. Lately, I’ve been hitting biceps on back day.

I’m calling this my classic bodybuilding workout for back and biceps. The reason is because I stuck with basic mass building exercises with grueling sets and reps. It’s also a mixture of intensity with volume.

Classic Back Workout

  • Dumbbell Pullovers
    • 4 sets x 10-12 reps
  • Barbell Rows
    • 4 sets x 10 reps, 1 set x 21 reps
  • Seated Rows
    • 4 sets x 8-10 reps
  • Lat Pulldowns
    • 4 sets x 10 reps

Back - Lat Pulldowns

This classic bodybuilding workout for back definitely represents old school back exercises. I’ve been starting my back workout with dumbbell pullovers. I did what many refer to as a burn out set for my final set of barbell rows. Barbell rows are one of the best mass builders for back.

I also realized I missed a few classic bodybuilding back exercises. Deadlifts can indeed be thrown in here as well as dumbbell rows. I was in a time crunch for this particular workout so I did what I could. You can substitute some of the exercises or add to the workout.

Classic Biceps Workout

  • Standing Dumbbell Curls (alternating)
    • 3 sets x 8-10 reps
  • Preacher Curls
    • 3 sets x 8-10 reps, 1 sets x 20 reps

Your biceps should already have a decent pump after training back. Again, here are a couple of old school exercises for biceps. Nothing fancy. And I finished my biceps workout with a burn out set for preacher curls. The name of the game here is strict form; no swinging the weights.

Classic Calves Workout

  • Standing Calve Raises
    • 4 sets x 13-15 reps
  • Seated Calves Raises
    • 4 sets x 13-15 reps

I didn’t mentioned this earlier but I wanted to share my calves workout. This is similar to my back and biceps workout but with higher reps. Standing calve raises and seated calves raises are both old school exercises for calves. The bottom line is if you do these exercises with intensity, you’ll force your calves to grow no matter how stubborn they are. I hit mine 3-4 times a week. Indeed a classic bodybuilding workout for biceps.



Classic Bodybuilding Workout

I use the term classic bodybuilding workout because it takes me back to my heroes in the early days of bodybuilding. I’ve always been a big Arnold fan and I also followed Lou Ferrigno, Frank Zane, Lee Haney, Franco Columbu, and a long list of other late-greats. They all used classic bodybuilding exercises for their workotus.

Later came guys like Dorian Yates, Ronnie Coleman, Jay Cutler, etc. These top tier competitors also built the foundation of their physiques with classic bodybuilding workouts. Basic exercises, heavy weights, and sets and reps. It’s not complicated; it’s just simply putting in the hard work.

Exercises like squats, deadlifts, bent over rows (barbell rows), bench press; these are all key to building muscle mass. They’re also important for the shape and development of your muscles. Doing a classic bodybuilding workout for each muscle group is going to give you the best results.

Over the years we’ve seen many types of workouts come and go. I’m all for innovation and thinking outside the box, but there are some things you just can’t get away from. There are no shortcuts in building dense muscle mass.

Train with Passion,


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