Killer Back and Biceps Workout

Back and biceps workout

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 😉

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Back and Biceps Workout Exercise #1: Medium grip lat pulldowns

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

Standing dumbbell rows

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

Close grip straight arm pulldowns

Dumbbell curls back and biceps workout

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.

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Back and Biceps Workout Exercise #4: Hammer grip lat pulldowns

Hammer grip lat pulldowns for back workout

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

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

Rope cable curls burnout for biceps

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
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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
$19.00 / month with a 14-day free trial