The Best Back and Biceps Pump Ever! | GymZilla Tribe Workouts

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320

144

3.3k

320

144

3.3k

45 Min Back & Biceps

Arms - Back - Biceps - Latissimus - Lower back - Middle back Trapezius - Upper back -

🤮 Puke

45min

9 Exercises

Full Workout Routine

3 min warm-up routine Warm-up

Head to the side

Reps: 10 per side

Completed
Head Rotation

Reps: 10 per side

Completed
Arms up and down

Reps: 20

Completed
Arms to the side

Reps: 20

Completed
Rest: 30s
Rotator Cuffs

Use light dumbbells (1 or 2 kg DBs)

Reps: 20

Completed
Traps Circular

Use 2kg DBs.

Reps: 15 per side

Completed
Rest: 1 m

Back Giant Set Round 1

Additional Videos

Use the same principles from the Rope variation

This is a rope variation of the Straight Arm Lat Pulldown. The same principles apply to the cable bar variation. Watch the full video below and apply all the tips to the bar variation.

Straight Arm Lat Pulldown - Set 1

Weight: not too heavy (example: 12kg). Watch an additional video for this exercise.

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 1

Weight: not too heavy (example: 12kg).

Reps: 10

Completed
Cable Standing Row - Set 1

Weight: not too heavy (example: 12kg).

Reps: 10

Completed
Cable Deadlift - Set 1

Weight: not too heavy (example: 15kg).

Reps: 10

Completed
Rest: 2m 30s
Straight Arm Lat Pulldown - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg).

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg).

Reps: 10

Completed
Cable Standing Row - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg).

Reps: 10

Completed
Cable Deadlift - Set 2

Weight: slightly heavier than in the 1st set (example: 17kg).

Reps: 10

Completed
Rest: 2m 30s
Straight Arm Lat Pulldown - Set 3

Weight: slightly heavier than in the 2nd set (example: 17kg).

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 3

Weight: slightly heavier than in the 2nd set (example: 17kg).

Reps: 10

Completed
Cable Standing Row - Set 3

Weight: slightly heavier than in the 2nd set (example: 17kg).

Reps: 10

Completed
Cable Deadlift - Set 3

Weight: slightly heavier than in the 2nd set (example: 20kg).

Reps: 10

Completed
Rest: 2m 30s
Straight Arm Lat Pulldown - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 20kg, or same 17kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 20kg, or same 17kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Cable Standing Row - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 20kg, or same 17kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Cable Deadlift - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 25kg, or same 20kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Rest: 2m 30s

Biceps Giant Set Round 2

Chest Supported Spider Cable Curls - Set 1

Weight: not too heavy (example: 8kg per arm)

Reps: 10

Completed
Standing Cable Curls - Set 1

Weight: not too heavy (example: 10kg per arm)

Reps: 10

Completed
Seated DB Supinated Curls - Set 1

Weight: not too heavy DBs (example: 8kg dumbbells).

Reps: 10 per arm

Completed
Seated DB Hammer Curls - Set 1

Weight: same as for the supinated curls (example: 8kg DBs)

Reps: 10 per arm

Completed
Rest: 2 m
Chest Supported Spider Cable Curls - Set 2

Weight: slightly heavier (example: 10kg per arm)

Reps: 10

Completed
Standing Cable Curls - Set 2

Weight: slightly heavier (example: 12kg per arm)

Reps: 10

Completed
Seated DB Supinated Curls - Set 2

Weight: slightly heavier DBs (example: 10kg dumbbells).

Reps: 10 per arm

Completed
Seated DB Hammer Curls - Set 2

Weight: same as for the supinated curls (example: 10kg DBs)

Reps: 10 per arm

Completed
Rest: 2 m
Chest Supported Spider Cable Curls - Set 3

Weight: same as in the previous 2nd set (example: 10kg per arm)

Reps: 10

Completed
Standing Cable Curls - Set 3

Weight: same as in the previous 2nd set (example: 12kg per arm)

Reps: 10

Completed
Seated DB Supinated Curls - Set 3

Weight: same as in the previous 2nd set (example: 10kg dumbbells).

Reps: 10 per arm

Completed
Seated DB Hammer Curls - Set 3

Weight: same as for the supinated curls (example: 10kg DBs). You can use slightly heavier DBs, for example, 12kg DBs, but make sure not to cheat and swing. Control the movement.

Reps: 10 per arm

Completed
Rest: 2 m

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Workout Description

Strong pump in less than 1 hour!

Here you have only 2 giant sets. The first giant set engages the back, while the other one engages the biceps. The goal is to achieve a strong pump and finish the workout in 45 minutes.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

125 Exercises 63 Workouts 1 Programs

45 Min Back & Biceps

Full Workout Routine

3 min warm-up routine Warm-up

Head to the side

Head Rotation

Arms up and down

Arms to the side

Rotator Cuffs

Traps Circular

Back Giant Set Round 1

Additional Videos

Use the same principles from the Rope variation

Straight Arm Lat Pulldown - Set 1

Kneeling Reverse Grip Lat Pulldown - Set 1

Cable Standing Row - Set 1

Cable Deadlift - Set 1

Straight Arm Lat Pulldown - Set 2

Kneeling Reverse Grip Lat Pulldown - Set 2

Cable Standing Row - Set 2

Cable Deadlift - Set 2

Straight Arm Lat Pulldown - Set 3

Kneeling Reverse Grip Lat Pulldown - Set 3

Cable Standing Row - Set 3

Cable Deadlift - Set 3

Straight Arm Lat Pulldown - Set 4

Kneeling Reverse Grip Lat Pulldown - Set 4

Cable Standing Row - Set 4

Cable Deadlift - Set 4

Biceps Giant Set Round 2

Chest Supported Spider Cable Curls - Set 1

Standing Cable Curls - Set 1

Seated DB Supinated Curls - Set 1

Seated DB Hammer Curls - Set 1

Chest Supported Spider Cable Curls - Set 2

Standing Cable Curls - Set 2

Seated DB Supinated Curls - Set 2

Seated DB Hammer Curls - Set 2

Chest Supported Spider Cable Curls - Set 3

Standing Cable Curls - Set 3

Seated DB Supinated Curls - Set 3

Seated DB Hammer Curls - Set 3

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GymZilla Tribe

Additional Videos

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