Monday Workout: Back and Biceps

As I was scrolling through my Facebook, Twitter and Instagram (there’s too many social media platforms, geez!), I see a lot of Monday Motivation posts! Well, here’s mine. Monday workout: Back and Biceps!

I went back to some basic, old school weight training concepts. Heavy weights. Here’s my Monday workout below.

Monday Back and Biceps Workout

  • Barbell rows
    • 5 sets x 12, 10, 8, 6, 6 reps
  • Dumbbell rows
    • 4 sets x 10-12 reps
  • Hammer Strength rows
    • 4 sets x 12, 10, 6, 6 reps
  • Lat Pulldowns
    • 4 sets x 8-12 reps *drop set on final
  • Dumbbell curls
    • 3 sets x 8 reps

Workout Fuel for Strength & Power

I felt super strong this morning. I attest most of that to the food I ate over the weekend. It wasn’t exactly healthy food. I consumed a decent amount of calories. I’m not saying you should eat unhealthy, but I’m a fan of eat more and train harder vs eat less and have no energy to train hard.

I credit the bulk of my strength and power to my pre workout, Optimum Nutrition Gold Standard PreWorkout. This stuff is great! The caveat is I double the serving though. So I take 2 full scoops of ON Gold Standard Pre Workout before I train. This stuff gives me a really good kick and wake up call, especially for my Monday workouts!

Strength, Weights, Muscle

I’m not a powerlifter, nor am I trying to be one, but I love going heavy. For me, heavy means no less than 6 reps. Occasionally, I’ll do the 5 x 5 (5 sets of 5 reps) because that’s a good strength training program. In essence, the more weight you can lift, the more muscle you’ll put on.

I typically start out with lighter weight and work my way up. In the case of this morning’s Monday workout, I would start with a weight I could easily get 12 reps for. I’ll often go for 12, 10, 8, then 6 reps. This allows me to warm up and gradually build strength.

That wraps it up for my Monday workout! Back and biceps, and I’m feeling pumped. Oh, and I also did some martial arts training followed by my normal walk on the treadmill while leaning Thai language! Have an awesome week!

Train with Passion,


About the Author Jason Stallworth