Killer Back & Biceps Workout

I’m a huge fan of back workouts. Sylvester Stallone has said that abs are the beginning of a great physique. Abs show people that you are disciplined. A muscular back shows people you are strong.

I’ve been focused on training back for the past several years and now enjoy “pull” days far more than any other.

Here’s a back and biceps workout routine guaranteed to get your heart racing and muscles burning.

• Wide grip pull-downs
  5 sets; max weight x 12 reps (not including a warm-up set); 45 seconds rest between sets
• Overhand grip cable rows
  3 sets; max weight x 20 reps; 75 seconds rest between sets
• V-bar cable rows
  3 sets; max weight x 12 reps; 60 seconds rest between sets
• Barbell Deadlifts
  4 sets; max weight x 8 reps; 60 seconds rest between sets

I tend to stick with the big compound movements most of the time and admit I don’t do a ton of isolation moves. But I added in some bicep work with simple variations.

• Barbell curls
  3 sets; Olympic bar (45 lbs) only x 12 reps; 45 seconds rest between sets
• Single-arm dumbbell curls
  4 sets; 35 lbs x 10 reps; 45 seconds rest between sets
• Seated single-arm dumbbell curls
  3 sets; 35 lbs x 8 reps; 60 seconds rest between sets

Let me know how you do on this one! In all, it’s a great back conditioning workout.

If you want a complete training routine complete with a 12-month calendar, all the tools you need to succeed, and a ton of valuable information to take your fitness to the next level, check out my Fit at 50 program! It’s designed specifically to fuel the lifestyle and future you want and build a body you can be proud of.