This back and biceps workout is all super sets!
Get ready for a nast back and biceps workout with Brand Ambassador, Howard Perry, and Founder, Gabe Tuft. This back and biceps workout is all super sets with the exception of a crazy cable hammer curl challenge that Howard dreamed up. It’s 5 minutes non-stop of back and forth curls until your partner fails, taking turns until the timer buzzes. If this doesn’t leave you in some serious pain, then you’re nervous system needs an overhaul.
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Back and biceps workout super set 1: bent over rows super set with machine pulldowns
The goal here is to hit the lats from two completely different angles. While we are targeting the lats in the row by squeezing and contracting, in the machine pulldowns, we are forced to contract the lats from a different angle and in a completely different motion. The result is a massive pump in your lats. Don’t take any rest when walking from the bent over rows to the machine pulldowns. Also, if you don’t have a machine pulldown at your gym (they’re pretty rare nowadays), you can substitute in straight arm pulldowns.
In this back and biceps workout, we are going to INCREASE THE WEIGHT every set. We are dropping the reps each set so we have to increase the intensity in order to maximize this workout.
| Set | Exercise | Reps | Rest |
| 1 | Bent over rows / machine pulldowns | 20/20 | None between exercises, 2 minutes between circuits |
| 2 | Same | 15/15 | None between exercises, 2 minutes between circuits |
| 3 | Same | 12/12 | None between exercises, 2 minutes between circuits |
| 4 | Same | 8/8 | None between exercises, 2 minutes between circuits |
Back and biceps workout super set 2: close grip low row super set with lying cable curls
Be sure not to lean back to far on the low rows. In this back and biceps workout we are using strict form to ensure maximum engagement of the targeted muscle group. Pull with the elbows flared and arch your chest. Avoid swinging your lower back as you perform this back exercise. Also, for the lying cable curls, the “hinge” should be at your elbows. Make sure your upper arm doesn’t move at the shoulder. It should be as still and motionless as possible.
| Set | Exercise | Reps | Rest |
| 1 | Close grip low row / lying cable curls | 20/20 | None between exercises, 2 minutes between circuits |
| 2 | Same | 15/15 | None between exercises, 2 minutes between circuits |
| 3 | Same | 12/12 | None between exercises, 2 minutes between circuits |
| 4 | Same | 8/8 | None between exercises, 2 minutes between circuits |
Back and biceps workout super set 3: close grip lat pulldowns super set with standing cable rows
While this is definitely a back and biceps workout, you are going to work your biceps as secondary muscles on several of these exercises, which is why we don’t have every super set include the biceps. On the standing cable row, use two single handle attachements with the longer band attachment, if you have them. These are typically on the Free Motion Machines. If you don’t have one, a rope or even a bar will work. Try to hold your back as still as possible and bend your legs enough so that you are stabile.
| Set | Exercise | Reps | Rest |
| 1 | Close grip low row / lying cable curls | 20/20 | None between exercises, 2 minutes between circuits |
| 2 | Same | 15/15 | None between exercises, 2 minutes between circuits |
| 3 | Same | 12/12 | None between exercises, 2 minutes between circuits |
| 4 | Same | 8/8 | None between exercises, 2 minutes between circuit |
Back and biceps workout super set 4: hammer curls super set with rear delt flies
Use strict form on the hammer curls and ensure that your upper arm stays motionless. Focus on contracting the biceps to make the weight move. Also, for the rear delt flies, flare your elbows and make sure you are doing a fly (arcing) motion, rather than a row. We prefer to turn our palms so our thumbs face each other in the lowered position.
| Set | Exercise | Reps | Rest |
| 1 | Hammer curls / rear delt flies | 20/20 | None between exercises, 2 minutes between circuits |
| 2 | Same | 15/15 | None between exercises, 2 minutes between circuits |
| 3 | Same | 12/12 | None between exercises, 2 minutes between circuits |
| 4 | Same | 8/8 | None between exercises, 2 minutes between circuits |
Back and biceps workout super set 5: rope hammer curls timed set challenge
Since we want you to leave this workout with a crazy pump, we’re going to give you a challenge. Set the timer for five minutes and pick a weight where you will usually start failing about 20-25 reps. Then, curl until you fail and let your training partner take over. He/she will do the same. When your partner hits failure, jump back in without any additional rest and do it again. You can keep the weight the same or notch it up slightly every time. Howard and Gabe did 4 full rotations with this and kicked up the weight every time.
| Set | Exercise | Reps | Rest |
| 5 minutes non stop | Rope hammer curls | To failure | Just until your training partner reaches failure on his/her set |
| 2 | Same | 15/15 | None between exercises, 2 minutes between circuits |
Wrapping up the back and biceps workout
As you can see, although there are only 4 super sets, if done properly, this back workout should leave you dead as a door nail. Make sure you train to failure and push yourself harder each set. Increase the weight on every set, whenever possible. If you come up short on the reps, don’t worry. It’s all part of the game. It just means you pushed yourself harder and the weight was heavier than you thought. There’s never any shame in trying. That’s the only way you grow.
Supplements for the back and biceps workout
Our team always takes two of the Xiphos pump formula capsules about 30 minutes before a workout. This nitric oxide booster gives a crazy, skin tearing pump! We also use our own, all natural testosterone booster, T-Volve. Higher testosterone levels mean more muscle mass, more energy, better sleep, and more gains.
5 Responses to “Back And Biceps Workout”
Chris Blum
Hi Gabe I just ordered the body spartan genesis program I can’t wait to get started but the XIPHOS I ORDERED didn’t get shipped with my order!
Just wondering why?
Talk soon
Gabe Tuft
Hey Chris! The supplements come from a different warehouse. Takes about 5 business days depending on where you are in the States. If you don’t see them by then, please email us at [email protected] and we’ll handle it for you right away!
Jordan
Gabe,
Just wondering if there is a printable PDF version of this back and biceps workout? Maybe I missed it, anyway I like to insert a few of your different workouts between the 4 week blocks of genesis, just to change it up a little. This is my second round of genesis and I want to add more challenge to it. Still the best routine I’ve ever used.
Keep up the good work sir!
-Jordan
Gabe Tuft
Nothing that we have that’s condensed. You can always print the page out though, or copy and past the workout tables into a Word doc!
alfredo gonzalez
man !just did this workout with my partner last night , it was a killer workout ! loved the pump !