Back and Arms

Jason’s Back & Arms Workout

Weighted Dips May 2013My new workout program has me doing back twice a week. My first back workout is on Monday which I also throw in two exercises each for biceps and triceps at the end. This workout may sound somewhat unorthodox but I like it so far. I also train back again on Thursdays (I hit a little biceps after that then the next day I hit chest and triceps, so this program has me training back hard twice a week and doing a little arms twice a week).

Though my workouts change a little each week in regards, I want to share this morning’s workout for back, triceps, and biceps. I’ve never trained arms on the same day as another muscle group. Keep in mind I’m only hitting a couple of sets for arms and I’m hitting my largest body part first; back.

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Back and Arms

Barbell Rows (underhand grip): 4 sets x 10 reps

Chest-Rest Rows: 4 sets x 8-12 reps

Hammer Strength High Rows: 4 sets x 8-12 reps

Lat Pulldowns: 4 sets x 20 reps

Weighted Dips (2 45 lb plates): 4 sets x 15 reps

Rope Extensions: 4 sets x 15 reps

Preacher Curls: 4 sets x 12 reps

Alternate Dumbbell Curls: 3 sets x 8 reps

– superset with Dumbbell Hammer Curls: 3 sets x 8 reps

This seems like a long workout but it only took about an hour and 10 minutes, and that’s including the calves workout I did at the end which I didn’t list. I started this workout on a whim a week or so ago. I just felt the need to do a pushing movement after my back workout and dips seemed perfect. I proceeded with another triceps exercise then figured I’d throw in a little biceps as well.

For the most part I used straight sets for my back and arms. Although I did use superset for my last exercise, which was for biceps (alternating different types of curls as listed above). And I hit 20 reps sets for my last back exercise, lat pulldowns. This workout gives your upper body a tremendous pump. I challenge you to try it!

Train with Passion,


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