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[UPWOD Nº50] The Blowout Back & Biceps Workout

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*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.

We made it. FIFTY.

The UPWODs are officially 50 deep. And sadly, like all things that are bright, wonderful, and sparkly (and occasionally evil and painful), they must come to an end.

Consider this your grand finale. The final UPWOD. Your final frontier.

UPWOD Nº50—The Blowout Back & Biceps Workout—combines an arsenal of training tactics that epitomize the quintessential Lean It UP workout. Heavy, compound, anchor lifts. Hard-hitting, fat-torching supersets. Explosive HIIT finishers. Core integration.

It packs everything. And it’s an absolute monster that’ll thrash your back, blast your biceps, and challenge your core.

For everyone that’s made it this far — major props to you for putting your body through a relentless gauntlet of pain and torture. This wasn’t easy by any means, and hopefully, you look and feel significantly better as a reward for your efforts. If you powered though all 50, you should be extremely proud of your accomplishment. #WARRIORSTATUS

Feeling ambitious? Run the entire series back for round deux. If you enjoyed the experience (or loved to hate it), let me know what you thought. And please, share it with your friends.

On to 50…


[UPWOD Nº50] The Blowout 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.
  • 2. [SUPERSET] A. Bent-Over Barbell Rows + B. Mountain Climbers — (A) tighten your core and lower down to a 45º angle. Row the bar up into your abs. (B) Press up on the bar and do 60 mountain climbers as quickly as possible.
  • 3. [SUPERSET] A. Incline Dumbbell Curls + B. Incline Dumbbell Hammer Curls — set the bench to a 45º incline. For hammer curls, use a neutral grip.
  • 4. Renegade Rows — move into pushup position on top of two dumbbells. Row each dumbbell up to the side of your torso. Keep your core tight and back as flat as possible throughout.
  • 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. [SUPERSET] A. Lat Pulldowns + B. Lat Pushdowns — (A) standard lat pulldowns. (B) Drop the weight and immediately do 12 lat pushdowns. Keep your arms straight and contract your back.
  • 8. Rowing Machine HIIT — use a rowing machine and row all-out as fast as possible for 2 minutes. Rest 1 minute and repeat for 3 total intervals.

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
  • Nahomie Kreyòl

    Hey Brian!!! Thanks so much for all your workout!!I wish I had before and after pictures because the change is awesome. I even have my mom doing it ( but on lesser scale for now). I was wondering if you have a HIIT workout for the stepper, not the stair-master. MY gym doesn’t have a stair master and I tried to adjust your HIIT to their stepper and it didn’t work. I’m really hoping you have one because I don’t seem to be getting anything from the elliptical and I’m really scared of treadmills. Thank!!!

    • Hey Nahomie,

      That’s so awesome!!! And thank YOU for letting me know and getting your mom involved (that’s amazing), I’m psyched for you that you’ve seen that kind of change.

      As for the stepper — I don’t think it’ll produce the same quality of HIIT workout as a stair mill, but if it’s all ya got so be it, it’ll work. I’d alternate the following intervals for 15-20 mins total:

      – 1 minute ON (high resistance, as fast as possible)
      – 1 minute OFF (low resistance, rest)

      Let me know how it goes, keep crushing it.

  • Christine St.John

    Hi Bryan. Just started your WODs this past week. I am really enjoying them and it was great to have sore butt/legs after WOD #2. 🙂 Are these four days on and three days of rest or do you do anything else to supplement the work outs? My goal is to gain muscle and eat clean instead of the bulk/cut way. It’s a slow process and I am hoping these work outs will get me there. Thanks!

    • Hey Christine!

      You can really choose your own adventure (just run the workouts in order), but I’d aim for 4-6 workouts per week for the best results. Your best bet would be to do 4-5 days on and then take a day or two off (aim for 1-2 rest days in between, max).

      No need to supplement. The UPWODs are designed to blend strength training and cardio so that you’re stimulating muscle growth AND promoting fat loss. Consider it a slow & gradual method of gaining muscle and losing fat simultaneously, so that you don’t need to cut/bulk or fluctuate wildly. If you put in the work you WILL see massive change

      Just make sure your diet, hydration, and sleep are all on point to supplement it. Keep me posted on how you’re doing (@brydisanto/@leanitup on IG for easy access)!


      • Christine St.John

        Thanks! Completed week one today-WODs1-5. Looking forward to the next one on Sunday. Will check back in a few weeks. Appreciate the reply and all the information on the website.