Back and Biceps Workout (INTENSE!!)

Build more than just a big back and biceps here…

If you want to build a big, wide back and sleeve splitting biceps you have to be sure you bring one thing to your workout, utter intensity! In this back and biceps workout I show you the exact exercises that help me to add both size and explosive power to my upper body.

I start the workout with my back training. From heavy one arm dumbbell rows to ninety pound weighted pullups, my goal is to force my back to grow by using weights that I’m not necessarily comfortable with. Remember, in order to initiate a change in your body you first have to issue a challenge to it. Lifting weights that you are used to will not spark the stimulus needed to get a bigger back and biceps.

I finish out the back portion of the workout with the weighted one arm inverted row and bent over rows. The key here is to finish each contraction by squeezing the lats and mid back.

I then move onto the biceps workout. If you want to get bigger biceps you have to once again be willing to increase the weight you are used to lifting. I show you a 135lb straight bar curl. Do I use a little cheat to initiate the upward curl of the bar? Yes, but as I always say, as long as you prevent the lumbar extension past neutral you will force the biceps to do the lift through the most challenging portion of the range.

From there, it’s back to the inverted row position but this time for the inverted chin curls. This is an incredible biceps peak contraction exercise. It helps you to achieve this peak contraction by putting the shoulder into slight flexion (one of the functions of the biceps that often times gets overlooked).

Finally, time to explode through some plyometric curls! If you want to get your back and biceps to really start growing you need to shock them in ways they aren’t used to. You also need to throw at it some eccentric overload as this bicep exercise does.

Put it all together and you have a one two punch that can knock any stubborn back and biceps into overdrive. You can get a complete workout program to start looking like an athlete by heading to and getting your ATHLEAN-X Training System.

For more back and bicep workout routines as well as tips to get bigger arms and lats be sure to subscribe to our channel here on youtube at

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