David puts Gabe through his first back and biceps comeback workout!
Gabe’s been out of the gym for three months straight due to some lower back issues. He was also taking it easy a few months prior to that due to a hereditary aortic aneurysm in his heart. He’s back though and as always, with a vengeance.
PNBA Pro-Bodybuilder David Larson set up this workout and, as you can expect, its gonna leave you sore as you-know-what tomorrow. Watch the extended video below for form and tips. If you’re a Stranger Things fan, you’ll love the subtle references 
Subscribe to our channel!
Back and Biceps Workout Exercise #1: Medium grip lat pulldowns
We used a new type of bar for this. If your gym doesn’t have this bar, don’t sweat it, just use a standard lat pulldown bar and take a medium grip on it. Minimize the swinging and focus on pulling with the lats.
*Increase the weight for each set
| Set | Super set | Reps | Rest |
| 1 | No | 15 | 1 Minute |
| 2 | No | 12 | 1 Minute |
| 3 | No | 10 | 1 Minute |
| 4 | No | 10 | 1 Minute |
Back and Biceps Workout Exercise #2: Bent over dumbbell rows on an incline bench
We used an incline bench for this one to get a slightly different angle on the back. Get a good extension and stretch at the bottom but avoid jerking the weight up. It should be a smooth, compound movement.
*Increase the weight for each set
| Set | Super set | Reps | Rest |
| 1 | No | 15 | 1 Minute |
| 2 | No | 12 | 1 Minute |
| 3 | No | 10 | 1 Minute |
| 4 | No | 10 | 1 Minute |
Back and Biceps Workout Exercise #3: Close grip straight arm pulldowns with a bent bar super set with alternating dumbbell curls
We used a bent bar for this one but if one isn’t available, use a straight bar. Remember, the elbows stays in one position and the hinge is at your shoulders. For the curls, alternate and try to keep the hinge at your elbows and minimize the movement at the shoulder.
*Increase the weight for each set
| Set | Super set | Reps | Rest |
| 1 | Yes | 12/12 each arm | 1 Minute |
| 2 | Yes | 10/10 each arm | 1 Minute |
| 3 | Yes | 10/10 each arm | 1 Minute |
| 4 | Yes | 10/10 each arm | 1 Minute |
The rest of the workout is below, but first – if you like this workout you’re gonna want to try one of our shred programs.
Body Spartan All Access
Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL- Get full access to our all of our amazing programs
- Full, custom calculated nutrition
- 10 & 12 week programs
- Instructional videos
- Full workouts
- Triphase, polymorphic, and contest prep style training
- Body composition tracker
Back and Biceps Workout Exercise #4: Hammer grip lat pulldowns
This machine is a plate loaded machine and most gyms wont have this. The substitute is to simply use a hammer grip bar.
*Increase the weight for each set
| Set | Super set | Reps | Rest |
| 1 | No | 15 | 1 Minute |
| 2 | No | 12 | 1 Minute |
| 3 | No | 10 | 1 Minute |
| 4 | No | 10 | 1 Minute |
Back and Biceps Workout Exercise #5: Single arm hammer strength row
The Hammer Strength low row machine is a great way to target the lats. Surprisingly though, it targets more of the upper back. By doing these as a single arm exercise, we’re able to focus on symmetry and the pump. Remember, its all about the pump and the mind-muscle connection.
*Increase the weight for each set
| Set | Super set | Reps | Rest |
| 1 | No | 15 | 1 Minute |
| 2 | No | 15 | 1 Minute |
| 3 | No | 12 | 1 Minute |
| 4 | No | 10 | 1 Minute |
Back and Biceps Workout Exercise #6: Rope cable curls burnout
Just like in Stranger Things where the upside down is a place of pain and suffering, this rope hammer curl burnout will ensure you’re hurtin’ before you leave the gym. On each set we’re using a moderate tempo with completely controlled movements, and going to total failure each set.
*Increase the weight for each set
| Set | Super set | Reps | Rest |
| 1 | No | 20+ to failure | 1 Minute |
| 2 | No | 20+ to failure | – |
