Basic Back and Biceps Workout

I started out another Monday with a back and biceps workout. If you saw my Facebook post last night, you’ll see I spent the day fueling up for this morning. You need adequate calories ahead of time to train your back hard and heavy.

I’m listing this as a basic back and biceps workout but don’t mistake that for an easy workout. I generally like to keep my workouts simple, meaning I stick to the basic exercises. In my opinion, those are the more effective exercises for building muscle.

Back and Biceps Workout – 8/15/2016


  • Lat Pulldowns: 6 x 8-10 (drop set on final)
  • Barbell Rows: 4 x 8-10 (drop set on final)
  • Seated Rows: 4 x 8-10
  • Cable Pullovers: 4 x 12


  • Dumbbell Hammer Curls: 3 x 10
  • Preacher Curls: 3 x 10

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Basic Back Exercises for Mass

I’m a huge fan of any type of rows for building big back muscles, especially barbell and dumbbell rows. I also prefer a nice mixture of free weights and machines. Each serve a different purpose and both combined will give you a well-balanced physique.

The one exercise that belongs in any basic back workout is deadlifts. Most of you know I have lower back problems so those are out of the question for me. But if you can do them, you certainly should add them into your back workouts. There’s no greater mass and strength builder.

Basic Biceps Exercises for Mass

I’ve seen people do some weird exercises for biceps. Again, I prefer the basics. Barbell and dumbbells curls are where it’s at for building big biceps. The great thing is there are different variations. For example, I listed dumbbell hammer curls. You can also do alternate curls or straight curls.

I get better pumps with the exercises I listed in my basic back and biceps workout above. Dumbbell hammer curls give my arms a nice shape. And I get tremendous pumps from doing preacher curls.

That wraps it up for this morning’s basic back and biceps workout. I plan to hit legs tomorrow (I recently moved leg day from Wednesday to Tuesday). Stay tuned for more workouts.

Train with Passion,







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