1 hour Back & Biceps
Full Workout Routine
5-min warm-up routine Warm-up
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5 min Warm-up
Follow the routine from this video
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Rest: 1 m
Back Superset Round 1
Additional Videos
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Barbell Row - mistakes and 2 variations
Learn the difference between the overhand and underhand barbell row. Make sure to push the chest up and shoulders behind the chest as you do a positive rep (when the barbell touches the stomach).
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Overhand Barbell Row - Set 1
Weight: light (example: 20kg barbell)
Reps: 10 -
Dumbbell Row (both arms) - Set 1
Weight: light DBs (example: 8kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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Overhand Barbell Row - Set 2
Weight: increasing (example: 30kg barbell)
Reps: 10 -
Dumbbell Row (both arms) - Set 2
Weight: increasing slightly (example: 10kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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Overhand Barbell Row - Set 3
Weight: increasing (example: 40kg barbell)
Reps: 10 -
Dumbbell Row (both arms) - Set 3
Weight: increasing slightly (example: 10 - 12kg dumbbells)
Reps: 10 -
Rest: 1m 30s
Straight Arm Rope Pulldown Round 2
Additional Videos
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How to: straight arm rope pulldown
This video shows the proper form and the common mistakes. -
How to retract shoulder blades properly?
Exercises included:, standing cable row, single arm seated row, and straight-arm rope pulldown
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Straight Arm Rope Pulldown - Set 1
Weight: light (example: 12kg)
Reps: 15 -
Rest: 1 m
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Straight Arm Rope Pulldown - Set 2
Weight: increasing slightly (example: 15kg)
Reps: 12 -
Rest: 1 m
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Straight Arm Rope Pulldown - Set 3
Weight: increasing slightly (example: 17kg)
Reps: 10 -
Rest: 1 m
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Straight Arm Rope Pulldown - Set 4
Weight: increasing slightly (example: 20kg)
Reps: 10 -
Rest: 1m 30s
Standing Cable Row Round 3
Additional Videos
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Rope Standing Row
Here is all you need to know about this exercise to engage the back to the max.
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Standing Cable Row - Set 1
Weight: lighter (example 15 kg).
Reps: 12 -
Rest: 1 m
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Standing Cable Row - Set 2
Weight: increase (example 20 kg).
Reps: 10 -
Rest: 1 m
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Standing Cable Row - Set 3
Weight: increase (example 25 kg).
Reps: 10 -
Rest: 1m 30s
Dumbbell Shrugs Round 4
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Dumbbell Shrugs - Set 1
Weight: lighter DBs (example: 15 kg dumbbells)
Reps: 15 -
Rest: 1 m
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Dumbbell Shrugs - Set 2
Weight: increasing (example: 20 kg dumbbells).
Reps: 12 -
Rest: 1 m
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Dumbbell Shrugs - Set 3
Weight: increasing slightly (example: 22 kg dumbbells).
Reps: 10 -
Rest: 1m 30s
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Dumbbell Shrugs - Set 4
Weight: increasing slightly (example: 25 kg dumbbells). Remember that you have to hold (squeeze) at the top for 2 seconds. No squeeze = No gains.
Reps: 10 -
Rest: 1m 30s
Biceps Superset Round 5
Additional Videos
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How to: supinated Biceps Curls
Watch the most important tips for the supinated biceps curls explained well by my GymZilla colleague and coach.
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Supinated Dumbbell Curls - Set 1
Weight: lighter DBs (example: 8 kg dumbbells). Watch an additional video above.
Reps: 10 per arm -
Reverse Barbell Curls - Set 1
Weight: lighter barbell (example: 15kg)
Reps: 15 -
Rest: 1 m
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Supinated Dumbbell Curls - Set 2
Weight: increase slightly (example: 10 kg dumbbells)
Reps: 10 per arm -
Reverse Barbell Curls - Set 2
Weight: increase (example: 20kg)
Reps: 12 -
Rest: 1 m
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Supinated Dumbbell Curls - Set 3
Weight: increase slightly (example: 12 kg dumbbells)
Reps: 10 per arm -
Reverse Barbell Curls - Set 3
Weight: increase (example: 25kg)
Reps: 10 -
Rest: 1m 30s
Rope Curls Drop set Round 6
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Rope curls Drop set 1 (mini-set 1)
Starting Weight: heavier weight (example: 20kg)
Reps: 10 -
Rope curls Drop set 1 (mini-set 2)
Weight: 30-40% lower (example: 12kg)
Reps: 15 -
Rest: 1m 30s
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Rope curls Drop set 2 (mini-set 1)
Starting Weight: heavier weight (example: 25kg)
Reps: 8 -
Rope curls Drop set 2 (mini-set 2)
Weight: 30-40% lower (example: 15kg)
Reps: 12 -
Rest: 1m 30s
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Rope curls Drop set 3 (mini-set 1)
Starting Weight: same as the 2nd set (example: 25kg)
Reps: 8 -
Rope curls Drop set 3 (mini-set 2)
Weight: 30-40% lower (example: 15kg)
Reps: 12 -
Rest: 1m 30s
Featured Workouts
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Back and Biceps workout to finish in 1 hour
If you are looking for a back and biceps workout that you could finish in less than 1 hour, look no further, you are at the right place.
THE ROUTINE
THE BACK:
1) Barbell overhand grip row superset with
2) Dumbbell row with both arms: push the upper chest up as you perform the movement. Otherwise, you will not engage the latissimus to the max.
3) Straight arm lat pulldown: make a semicircle movement with the rope. The bigger the semicircle, the more you will activate the back, and the triceps less.
4) Standing cable row: you have to retract the shoulder blades to the max and squeeze the back for 1 or 2 seconds at the end of the positive rep.
5) Dumbbell shrugs: lean the upper body slightly forward, and make sure to lift the trapezius up as if you want to touch the ears with your trapezius.
BICEPS
6) Supinated biceps curls (watch an additional video on the proper form) superset with
7) Reverse grip barbell curls: the thumbs go under the bar
8) Cable biceps curls: each set is a drop set.
THE REST
The rest between superset exercises is less than 10 seconds. The rest between exercises should be around 90 seconds.
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