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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