Workout of the Week | Day 2 | Back & Biceps


Day two, which usually tends to be Tuesday, is always my favorite day gym since it combines my two favorite body parts to train – back and biceps. Similar to my chest day, I like to utilize heavy compound movements with low rep ranges to work on building both strength and mass. Personally, I find that starting with deadlifts works best because it requires the most amount of energy and gets the entire body warmed up. I then move on to a few exercises to target the latissimus dorsi (lat) to focus on back width. To finish up my workout I always like to superset two heavy rowing movements to put emphasis on the thickness of the inner back muscles.

Since my biceps are already warmed up and ready to go after my back workout, I like to throw in a quick mix of whatever bicep exercises I’m feeling that day. To get the blood flowing quickly I like to use supersets and high rep ranges. It’s important to squeeze the bicep muscle at the end of the movement and use resistance to tear the muscle on the way back down. After my superset is done I like to move on to a compound movement such as barbell curls to ensure the muscle fibers have torn properly.


1) Back Extension

Sets: 3

Rep Range: 15, 12, 10


1) Deadlift

Sets: 5

Rep Range: 5, 5, 5, 5, 5

2) Wide Grip Pull-Ups

Sets: 5

Rep Range: 5, 5, 5, 5, 5

3) Lat Pulldown

Sets: 4

Rep Range: 15, 12, 10, 8

4) Superset – Standing Rows x Seated Row

Sets: 3

Rep Range: 10, 10, 10


1) Superset – Wide Grip Preacher Curls x Close Grip Preacher Curls

Sets: 3

Rep Range: 15, 15, 15

2) Standing Barbell Curls

Sets: 3

Rep Range: 15, 15, 15

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