Back Attack and Biceps Workout

Jason’s Back Attack and Biceps Workout

There’s nothing like starting out the week with a solid back and biceps workout. Mondays are International Chest Day for the masses which is even more incentive to train something else that day. Another reason I like training back specifically on Monday is because that’s a body part I’m always looking to improve. The back is so complex and made up of several muscles. You can have a big chest and arms but if your back development is lacking it’s going to show (or rather not show!). However, if you have a thick, wide, and defined back, your physique will look monstrous!

For the reasons stated above, I like to train back with more volume than with any other upper body muscle. So I usually throw in at least one exercise more and I may do a few more overall sets for back than with chest or shoulders or arms. To me, back needs to be trained in the same manner legs are trained in regards to volume and intensity.

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The Workout: Back and Biceps

Barbell Rows (underhand grip): 4 sets x 12 reps

T-Bar Rows: 4 sets x 10 reps

Cable Pullovers: 3 sets x 15 reps

Lat Pulldowns: 3 sets x 12 reps

Hammer Strength High Pulls: 3 sets x 20 reps

Arnold Dumbbell Curls: 3 sets x 15 reps

EZ Bar Curls: 3 sets of 12 reps

Preacher Curls: 3 sets x 10 reps

I haven’t done T-Bar Rows in a long time and decided to start throwing those back into my workouts for back. T-Bar Rows are indeed a mass builder and you’ll see them in the regimen of those bodybuilders with superior back development. They seem to rank up there with barbell rows and deadlifts for back mass. I kept the reps semi-high throughout my back workout and ended with some 20 rep sets. I kept strict form and focused on the negative portion of each rep.

As with my back workout, I also used very strict form for my biceps training. I feel the muscle being worked so much more this way as opposed to going heavier and throwing weight around. I started with Arnold curls which is something I haven’t done in a while. After back and biceps were exhausted I hit some calves and called it a day.

Train with Passion,


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