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.
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