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[UPWOD Nº43] The BOOM BOOM Back & Biceps Workout

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.

LET IT BANG.

Go heavy and blast the life out of your back & biceps with UPWOD Nº43 — The BOOM BOOM Back & Biceps Workout. Unlike most of our back workouts that focus on quick-hitting supersets and HIIT, Nº43 goes back to basics and focuses heavily on power, weight, and tempo.

It uses foundational, anchor movements—including deadlifts, a circuit of rows, pull-ups, and curls—to demolish muscle fibers, build strength and power, hammer the biceps, and chisel out a ripped up back.

Similar to UPWOD Nº42, you’ll follow an exaggerated 4-1 tempo. That’s 4 seconds down, 1 second up.

By extending the eccentric phase (i.e. the lowering phase) you’ll apply constant tension, increase the workload on your back muscles, and kickstart fresh new growth (especially if you’ve been stuck in a plateau).

Lock in and CRUSH.



 

[UPWOD Nº43] The BOOM BOOM Back & Biceps Workout


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. Barbell Deadlifts — standard barbell deadlifts, but go heavier than normal. Aim for 8 reps per set.
  • 2. Underhand Bent-Over Barbell Rows — grab a barbell with an underhand grip and bend over until your torso is at 45º. Row up into your core, hold 1 second, and lower down.
  • 3. T-Bar Rows — stand over the center of the bar, grab it with two hands, and row it up into your chest. SQUEEZE the contraction at the top for 1 second and release.
  • 4. 1-Arm Bent-Over Dumbbell Rows — anchor yourself on a bench. Keep your back flat and core tight. Row the dumbbell up into the side of your torso and lower down to a full extension.
  • 5. Pull Ups — standard pull-ups. If you can’t do at least 5 pull-ups, do 15 lat pulldowns instead.
  • 6. Barbell Curls — standard barbell curls. Don’t swing your arms or use momentum.
  • 7. Incline Dumbbell Curls — set a bench to a 45º incline. Lower the dumbbells all the way down to a dead hang. Curl up and squeeze at the top for 1 second.
  • 8. [BURNOUT] Rope Cable Curls — use light weight and aim for 25 reps per set as a workout finisher.



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
  • kunal

    Hello
    My name is Kunal. I have been working out for last 2 years sincerely with infrequent breaks in between. I have been practicing your schedule for last 2 weeks.
    My gym doesn’t have a T bar nor I can try a make shift arrangement. Can you please tell me a substitute workout for T bar

    • Hey Kunal — no problem at all, use a cable and do seated horizontal rows with a narrow-grip handle (one of the V attachments).

      • kunal

        Thank you Brian