Back & Biceps: Ultimate Growth
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Full Workout Routine
Single-arm reverse grip high row machine Round 1
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SET 1 - warm up
Weight: Choose a heavy weight that allows you to perform 10–12 reps with 3–5 reps left in reserve (e.g., 10 kg per side). Grab the handle with a reverse grip. Drive your elbow down and toward your hip. As you pull, lift your upper chest toward the ceiling and draw your shoulder back behind your chest. At the bottom, squeeze your back hard for 1–2 seconds, then return to the starting position under control, taking 3–5 seconds on the way up. If your gym doesn’t have this machine, use a lat pulldown machine with a D-handle and perform the exercise one arm at a time, following the same principles described below. Grab the D-handle with a neutral grip. As you pull the weight down, gradually twist the handle, and at the bottom of the movement, squeeze your latissimus as hard as possible before slowly returning to the starting position.
Reps: 10 - 12 per arm -
Rest: 1m 30s
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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