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[UPWOD Nº4] The Back & Biceps Megablaster 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.

You’ve officially reached the final workout of week 1. Golf clap if you’ve plowed through the first 3 UPWODs.

UPWOD Nº4 rounds out the week and your physique with a megablasting back and biceps workout.

Unlike the shoulders which were predicated on speed, explosiveness, short rest periods, and ping-ponging supersets, the back and biceps demand POWER.

This is a strength and power driven workout — above all else it commands that you push heavy weight. It’s constructed from multi-joint, compound exercises, all of which excel at laying a strong foundation of muscle mass and stimulating the release of growth hormone (major key for muscle growth).

As you progress from one set to another, gradually increase the weight, even if that means dropping the number of reps on later sets (but not form). Especially for deadlifts and bent-over rows.

Blast through the entire thing and you’ll effectively chisel out definition across your back—including the lats, rhomboids, teres, and traps—build bigger biceps, and spark impressive fat loss.

And BONUS POINTS. Because you’re lifting heavy and finishing things off with a rowing machine HIIT blaze of glory, you’ll spark a strong EPOC effect and overclock your metabolism all weekend long.

Finish strong.


[UPWOD Nº4] The Back & Biceps Megablaster Workout

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Bonus info for each exercise:

  • 1. Barbell Deadlifts explode on the way up. Keep your core tight throughout.
  • 2. Bent-Over Barbell Rows — keep your core tight and maintain a 45º angle throughout. Don’t rock or yank your torso up. Control the weight, pull it into your abs, and squeeze at the top for 1 second.
  • 3. Incline DB Biceps Curls + Incline DB Hammer Curls — set the bench to 45º. Superset both exercises. Hammer curls require a neutral grip (palms facing in).
  • 4. Wide Lat Pulldowns + Standing Lat Pushdowns — focus on engaging and driving the movement with your lats. Squeeze your lats at the point of peak contraction. Once you pull/push the bar down, slowly release back up to the top (drag and grind out the release).
  • 5. Barbell Spider Curls — lie face down on a bench set at 45º. Substitute with dumbbells if needed.
  • 6. Renegade Rows — start in push up position with 2 dumbbells. Squeeze your core and keep your torso as flat as possible throughout the movement.
  • 7. Chin Ups — do as many as possible to failure. If you can’t do at least 5 regular chin-ups, do lat-pulldowns with an underhand grip or use an assisted pull-up machine.
  • 8. Rowing Machine HIIT — vigorously row 1000m as fast as possible. Rest for 3 minutes and row 1000m a second time. Aim to beat your first time.

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 Snapchat (BRYDISANTO).
Bryan DiSanto