Back and Biceps Workout Program for Huge Gains

back and bicepsIf your looking for a back and biceps workout program you have come to the right place.

In this post I will share with you the exact workout program that I use for training back and biceps.

It might seem like a lot of work for you but it’s only as intense as the amount of effort you put into it.

If your a beginner I suggest using lighter weights and as you get stronger, you can increase the load in your next workout.

I like to call this the 4 x 8 back and biceps workout and you’ll soon see why.

I usually put in the same amount of time and effort when I train other body parts and as you should know it takes dedication and consistency to get the results you want. It also helps me eat a high protein diet, protein is an essential ingredient for building muscle mass.

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If you look at any professional bodybuilder or professional athlete they had to work their butts off to reach that level.

To get the most out of each of these exercises you will get a minimal rest of 15 to 20 seconds between each set.

The first few sets will feel pretty easy and will feel more like warm up sets, but as you progress through the workout you will start to feel more fatigued.

When this happens you are really going to have to push yourself through all sets to complete the workout.

Once you get to the point where you complete all five sets of eight repetitions with proper form, then you can increase the weight by five to ten kilograms each week.

Back Workout

Wide Grip Pull-ups – 4 Sets of 8-10 Reps (20 Second Rest Time)


I usually begin my back workout with wide grip pull-ups. The reason for this is because I find it more difficult to do than other back exercises. So I like to do it while I’m feeling fresh and have plenty of energy.

Pull-ups is a very effective exercise for not only building your back muscles but it’s great for building up your arms as well.

Try to complete eight to ten repetitions. If you can only do three that’s fine, you will get better and will be able to do more pull-ups as the weeks go by.

I remember when I first started doing pull ups, I could barely do three and the more I practiced the better I got. So just be patient and don’t give up.


While doing a pull-up make sure that your hands are shoulder width apart with palms facing away from you.

Tip: If for whatever reason pull-ups are too difficult to perform, you can always use a pull-up assist machine if your gym has one. A pull-up assist machine is an easier way to do pull-ups, especially if your a beginner.

Wide Grip Lat Pull Down 4 Sets of 8-10 Reps (20 Seconds Rest Time)

lat pulldown

By doing the lat pull down it is really fatigue the muscles and as a result it will stimulate new muscle growth.

This exercise will work the lats and all muscles in the center of your back. I like this exercise because it allows me to get a full stretch at the top as well as a peak contraction at the bottom.

Seated Low Cable Row – 4 Sets of 10-12 Repetitions



There are a couple of ways you can do this exercise and there are machine’s designed specifically for it. But it’s perfectly okay to do them sitting on the floor as long as the weight that you are pulling is not too heavy.  This is a great rowing variation because it allows you to get a good stretch in your back as it allows you to maintain good form through each repetition while you do the exercise.

This exercise will work your lats and the muscles in the center of your back without putting any strain on your lower back. As you get comfortable doing this exercise you can increase the weight by five to 10 kilograms each week.

Barbell Dead-lifts – 4 Sets of 8-10 Repetitions


Dead-lifts is one my favorite compounds exercises. If you are thinking about lifting more than fifty kilograms (110 pounds) I suggest you wear a belt to prevent injury in your lower back.


Stand shoulder width in front of a barbell. Bend your knees as you grip the bar. Begin the lift as you push with your hips and knees. It’s important that you breath in and breath out throughout this exercise.

As your rise up to the standing position, pull your shoulder blades together and drive your hips through the bar then slowly lower the bar to the starting position while bending your knees, and learning forward with your head facing forward.

Complete this movement until you have completed each repetition.

If you have never done dead-lifts before I suggest starting off with no weights on the bar until you get your form right.

Bent Over Barbell Rows – 4 Sets of 8-10 Repetitions

bent over barbell rows

Again if you will be lifting more than fifty kilograms (110 pounds) while doing barbell rows, I should probably wear a belt to prevent the risk of injury during this exercise.

There are a variety of rowing exercises you can do but I like this one better as it it works the largest muscles in your upper back and it’s also a great strength exercise.


Place both your feet shoulder slightly more than shoulder width. While bending your knees to lower yourself to grip the bar shoulder width apart and push through your heels to return to a standing position and rest the bar on your upper thighs.

Make sure to always lift the bar while bending your knees.

If your not sure how to do this properly ask a person trainer to demonstrate and show you know to dead-lift with good form and technique. It might be a good idea to practice with a bar without any weight until you perfect each lift.

Again, if you are just a beginner then you don’t need to do all of the excises above, but try do do any many sets and repetitions as possible. Each of these highly effective exercises are ideal for building an impressive back.

Biceps Workout

People always tell me that I have great biceps but what they don’t know is that I trained my balls off to get them.

If you want big biceps then don’t expect to get them by doing a couple of barbell curls and waiting for them to grow. It doesn’t work like that.

Before I share my bicep routine with you let me remind you will need 3 things, disciple, dedication and desire to get big biceps and this applies to every other muscle group you train.

If you don’t obey “The Three D’s” you ain’t gonna grow!

Here’s an interesting article I read from “Simply Shredded” that explains “Arnold Schwarzenegger’s Incredible Secret Arm Routine“.

Arnolds Secret Arm Workout

Standing Barbell Curls – 4 Sets X 8-10 Reps

barbell curls

I usually begin my bicep workout with barbell curls (using an Olympic barbell).  For this exercises, you can even use an ez bar but I find that by using a straight bar, I’m able to isolate the muscle more and get a better pump.


Bend down and get a good narrow grip of the bar and raise the bar up and begin doing your bicep curls. Make sure to keep your feel flat on the floor and your back straight during each curling motion.

Standing Dumbbell Hammer Curls – 4 Sets X 8-10 Reps

dumbbell hammer curls

Hammer curls is another great exercise and is pretty fun once you get the hang of it.


Stand with a dumbbell in each hand and place your feet shoulder width apart. Try not to bend your knees and keep your back straight. Make sure your elbows are slightly towards your hips and simply raise the dumbbell straight up at 90 degrees and back down again. Repeat this 8-10 times. While doing this exercise make sure you keep your biceps engaged during the exercise.

Seated Dumbbell Isolation Curls – 4 Sets of 8-10 Reps

isolation curls

This bicep exercise is great for isolating the bicep muscle. You don’t need a heavy weight to properly perform this exercise. Start with a light weight (5-10kgs) and work your way up.


Hold a dumbbell in your right or left hand and place your other hand on your knee to keep your body steady and in position during the exercise.

The dumbbell should be hanging from your hand then all you have to do is curl the dumbbell and squeeze the bicep hard.

Make sure to keep your elbow in a stable position against the inside of your thigh the whole time so you don’t swing back and forth. Then do the other arm once you have completed your repetitions.

Seated Preacher Curls – 4 Sets of 8-10 Reps

preacher curls

This biceps workout really isolates the bicep muscles and will give you a great pump. You can either use a ez bar or a straight bar. It’s up to you.


Sit on a preacher bench and hold your arms over the pad while keeping your back straight. Grip the barbell with a underhand grip and extend your arms.

Curl your arms up to your chin and slowly extend your arms back down. Make sure you don’t bounce the weight at the top portion of the movement.

Standing Biceps Cable Curl – 4 Sets of 8-10 Reps


If you have done at least three of the above exercises and you feel you can’t do anymore then leave it, but if you’d rather train till failure then the standing biceps cable curl will leave you feeling burnt out by the time you complete your final set.


Position your feet should width apart, with your feel slightly bent with your chest out and shoulders back. Grab an underhand grip on the bar and curl all the way to the top. Make sure to have your elbows pinned to your sides during the exercise. Do not swing your body either.

I hope you have learned a lot from this workout program and are willing to incorporate all or a few of these exercise into your next workout routine.

I have tried lots of different back and biceps workout programs but this one is gives me awesome results all year round and i’m sure it will do the same for you as longs you you follow the three D’s to get you there.

Dedication, Disciple and Desire

Good luck!

If you liked this article, you’ll definitely love my chest and triceps workout. Click the link below.

===>>> Chest and Triceps Workout

back and biceps workout

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About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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