High Volume Back with Basic Biceps Workout and My Ninja PW Shake

I hope you all had a nice fourth of July weekend. I’ll train on some holidays but decided to take yesterday off from the gym. Like most, we did a lot of grilling and I have a few adult beverages as well. Now it’s back to the grind.

I started out strong this morning with a high volume back workout followed by a basic biceps workout. As you know, I have gone back and forth between high volume and high intensity workouts over the years. I was telling a gym buddy this morning that if I were forced to choose I’d probably go with high volume workouts.

Back & Biceps Workout

  • Lat Pulldowns
    • 7 sets x 8-12 reps
  • Barbell Rows
    • 7 sets x 10-12 reps
  • Dumbbell Rows
    • 4 sets x 8 reps
  • Cable Pullovers
    • 4 sets x 12 reps
  • Standing EZ Bar Curls
    • 3 sets x 15 reps
  • Hammer Dumbbell Curls
    • 3 sets x 10 reps (final set = drop set)


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High Volume Back Workout

My philosophy behind this (and this is nothing new) is doing more overall volume with multiple sets and more reps pumps more blood into the muscle. If your goal is to build and shape the muscle, this is what you want. Granted, high intensity will indeed build muscle. But my own personal experience has proven high volume to be king. Some of that could also be my age.

This especially holds true for larger muscles such as back and legs. It seems regardless of what workout program I’m on, I’m always doing high volume workouts for those muscles. And you back is such a complex muscle group. In my opinion, it would be difficult to get a good back workout with only a few sets of a few exercises. This is a case where more is better.

Basic Biceps Workout

By the time you do a high volume back workout, you’re pretty much cooked. At least I am. But if you have the energy to keep going, it makes sense to do a basic biceps workout. For this workout, I just chose two exercises for biceps.

Your biceps get a lot of work when training back. So mine were nice and pumped. Hitting those exercises just finished them off. Training biceps after back also makes it easier to completely exhaust those muscles.

Post Workout with Ninja

I want to also point out my post workout shake. It’s a no-brainer that you need plenty of fast digesting protein and simple carbs after a hard workout, especially after training back. And I’m highlighting my Ninja blender that we got about a month ago. This thing is a beast!

Jason’s Ninja Post Workout Shake:

  • 6 ounces of Coconut Milk
  • 2 scoops of whey
  • 1 banana
  • 1/2 cup of frozen dark berries

I throw all of this in the Ninja blender and put it on the Auto IQ setting for one minute. I’m playing around with some more protein shake recipes but this is my go-to post workout shake. It has plenty of protein with the whey and an adequate amount of simple carbs (all fruits). The dark berries are loaded with antioxidants too, so that’s a plus.

Train with Passion,



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