Back And Biceps Workout

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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Full back and biceps workout below but first, you’ve got to try one of our nationally acclaimed shred programs!

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.