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[UPWOD Nº20] The Back & Biceps Mass Bomb Workout — Back/Biceps

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back workout, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

Pound your back and biceps with UPWOD Nº20.

Our 20-spot is a comprehensive, pump-tastic, body-blasting back and biceps workout. AKA your standard pull session. It links together a combination of mass-building rows that push the back through a long, exaggerated range of motion and stimulate the entirety of the back.

Form, range of motion, and powerful ascension are all MAJOR KEYS.

It then finishes strong with a trifecta of direct biceps exercises that hammer the arms, elicit a bubbling pump, and work to develop a high peak, strong forearms, and a thick brachialis. Because the biceps are leveraged heavily for rows and almost all back exercises, it’s a fantastic one-two punch to slap on mass and definition throughout your arms.

Before starting, I’ve got a BONUS LOGISTICAL SIDE NOTE. From UPWOD Nº20 forward, I’ll be providing alternative exercises that you can do in-home with resistance bands and dumbbells so that everyone can blast through the UPWODs, regardless of what type of setup you’re working with.

If you don’t have resistance bands, I use and recommend Black Mountain’s set.

And per usual, if you have any questions, fire away on Twitter/Snapchat/Insta.



 

[UPWOD Nº20] The Back & Biceps Mass Bomb Workout —

Back/Biceps


back workout, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. Bent-Over Barbell Curls (Underhand) — standard motion, but with an underhand grip to hit the biceps.
  • 2. [SUPERSET] Pull Ups + Lat Pushdowns — do both exercises back-to-back. Sub pull ups with lat pull downs if needed.
  • 3. Pendlay Rows — they’re similar to bent-over barbell rows, but you’ll A) row up into your upper back and B) rest the barbell at the bottom of every rep, similar to a deadlift. They’re a power exercise, explode up and pull the bar into your chest. Bend-over so that your back is flat-to-slightly arched.
  • 4. Kettlebell Deadlifts — same motion, but with a wide stance. Squeeze your butt and lower back and explode up.
  • 5. 1-Arm Dumbbell Rows — lower all the way down to the floor and pull the dumbbell up back toward your hip. Rotate a 1/4 turn at the top of each rep to expand the RoM. STRETCH your lats at the bottom.
  • 6. Barbell Drag Curls — drag the barbell up along your torso into the bottom of your chest. MAJOR KEY: pull your elbows back behind your torso. Squeeze at the top.
  • 7. [TRIPLE DROP SET] Incline Dumbbel Curls — the bench should be at 45º. Keep your elbows back and lower to a full extension. Do 10 reps, drop the weight by 50%, do 10 additional reps, drop the weight again by 50% and do 10 final reps. That’s ONE drop set.
  • 8. [BURNOUT] Rope Biceps Curls — use a cable rope attachment. Choose a moderately heavy weight and rep out until failure. Rest for 30-45 seconds and repeat. Pump out as many reps as possible.



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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto