Deutsch: Der Musculus biceps brachii ist ein M...
Image via Wikipedia

If you recall I have recently posted an article “The BEST bodybuilding program” here on TheBodybuildingBlog. There, I showed and explained to you which combinations of muscle groups should you use in your workout to maximise muscle gains.

If you read the whole article you are going to notice that one of the combinations were biceps and back. I know how hard it is to create your own workout routine, that is why today I am going to share with you the ultimate biceps and back workout !

10 second cardio.
Before starting your exercise we would want to get our body ready for the hard physical tension that we are going to make it go trough. 10 seconds of light cardio is going to be enough to make blood moving faster.

Reverse-Grip Pulldown:
Target: Inner lats
1 warm up set of  8 – 10 reps
3 working sets to failure in 8 – 10 reps

Try to focus on squeezing your back muscles as you lower the weight down to your chest. Start low and increase weight rep after rep to decrease rep range.

Wide-grip Lat Pulldown:
Target: Outer lats
1 warm up set of 8 – 10 reps
3 working sets to failure in 10 – 12 reps

You may be wondering why are we performing one lat exercise after another. The answer is because the wide-grip pulldowns activate a different part of the lats. This exercise focuses on the width of the lat muscles to give that wide appearance.

One-Arm Dumbbell Row
Target: Lats
1 warm up set of 10 – 12 reps
3 working sets to failure in 8 – 12 reps

I hope you notice that we are doing 1 warm up set in every exercise. We want our muscles to be ready for the physical tension. Make sure you increase the weight after every rep. This way you are going to shock the muscles and make bigger rips in the muscle tissue. In return this will resort to more muscle gains.

English: an exercise of hip and thigh
Image via Wikipedia

Romanian Deadlift
Target: Lower back
1 warm up set of 20 reps
3 working sets to failure in 16 – 18 reps

This is the last back exercise that we are going to perform in this workout routine. Lower the barbel right under your knees while keeping your legs bent, your hips back, and your chin up. If you are performing this exercise correctly you are going to feel a tension in the lower back area instead of the hamstrings. The first time I made this exercise I had trouble with focusing in that area because there was nobody to tell me how to do it the right way, you are welcome.

Hammer-Grip Dumbbell Curl
Target: Biceps
1 warm up set of 10 – 15 reps
3 working sets to failure in 8-10 reps

There are a few benefits from doing the hammer-grip curl, which includes the neutral position, is that it thickens the biceps muscle tissue and it also works the forearm.

Machine Preacher Curls
Target: Biceps
1 warm up set of 10 – 15 reps
3 working sets to failure in 8 – 12 reps

I find that the preacher machine curls really work on the peak and length of the biceps. Try to lower the bar as low as possible.

EZ Bar curls
Target: Biceps
1 warm up set of 10 reps
3 working sets to failure in 8 – 10 reps

The final exercise for our biceps and for the day are the EZ bar curls. A good reason to use the EZ bar instead of an ordinary bar is because it takes a lot of pressure out from the wrists. Try grabbing the bar from the curve in the inner section of the bar.

15 second cardio cooldown
The cooldown cardio is as important as the warm up so make sure you perform it. Plus it helps you keep your fat levels low.

Please leave a comment bellow sharing your thoughts about the “Ultimate biceps workout”, I would enjoy reading your opinion!


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