Intense Back and Biceps Workout

Intense Back and Biceps Workout

If I were to compare this morning’s back and biceps workout to anything it would probably come close to a Dorian Yates style workout. The workout was quick and intense, and I left with a great pump. Dorian Yates had this training philosophy that was unorthodox from what many bodybuilders were doing. The Arnold era of bodybuilders generally trained with high volume. But Dorian Yates trained with lower volume yet higher intensity. He was also known for his superior back development.

I’ve been doing 4-5 sets per exercise lately but last week dropped back to 3 sets. Granted, Dorian Yates often only did 2 intense working sets per exercise. I feel better doing 3. And 3 sets is backing off the volume of 4-5 sets that I was doing before. Let’s get to the intense back and biceps workout!

Get Ripped and Shredded – Jason’s ASR SHRED360 Review

ASR ASResearch Shred 360 Fat Burner


Back and Bi’s

Barbell Rows (underhand grip): 3 sets x 8-12 reps

– super with – Chest-Rest Rows: 3 sets x 20 reps

Dumbbell Rows: 3 sets x 12 reps (drop set on final set)

Hammer Strength High Rows: 3 rest pause sets (12, 8, 6 each set)

Cable Pullovers: 3 sets x 15 reps

EZ Bar Curls: 2 sets of 21’s

Preacher Curls: 3 sets x 12 reps

Preacher Curls: 3 sets x 20 reps

This back and biceps workout took about 45 minutes to complete. I started out with extreme intensity supersetting barbell rows with the chest-rest rows. I went heavy on the barbell rows and gradually went up in weight each set (12, 10, 8 reps). The superset chest-rest rows were 20 reps each set. The dumbbell rows were standard with the exception of the drop set on the final set. And the Hammer Strength High Pulls (high rows) were rest-pause sets. The cable pullovers were straight sets of 15 reps.

My forearm is still limiting me from doing some basic exercises for biceps such as dumbbell curls. So I did a couple sets of 21’s to get the blood flowing in my biceps and then hit a total of 6 sets of preacher curls. 3 of these sets were heavy with strict form. The last 3 sets were 20 rep pumping sets.

Train with Passion,


%d bloggers like this: