Get Pumped: Ultimate Back and Biceps Workout for Maximum Growth

Looking to build serious back and bicep strength? This comprehensive workout routine targets these muscle groups with precision, helping you achieve noticeable gains in your home gym setup.

Back Workout Overview

The workout begins with intensive back training, focusing on controlled movements and proper form. The session includes straight arm pull-downs that effectively target the lats while maintaining tension throughout the movement.

For maximum back development, aim for 10 standard reps followed by 5 additional reps to really push your limits. This approach – part of what the trainer calls a “winter spring cut” – helps build both strength and endurance.

Moving to Biceps

After thoroughly working the back muscles, the routine transitions to bicep exercises that will leave your arms feeling pumped and tight.

Preacher Curls

The bicep portion starts with preacher curls using both wide and narrow grip variations:

• Wide Grip Preacher Curls: Begin with 12 reps, gradually increasing weight while aiming for at least 8-10 reps in subsequent sets
• Narrow Grip Preacher Curls: Alternate between grip styles to hit different aspects of the bicep muscle
• Progressive Overload: Gradually add weight while maintaining proper form

For optimal results, complete 6 sets total, alternating between wide and narrow grip positions. This variation ensures complete bicep development by targeting different parts of the muscle.

Incline Dumbbell Curls

The workout finishes with incline dumbbell curls using a pyramid approach:

• First set: 12 reps with lighter weight
• Second set: 10 reps with moderate weight
• Third set: 8 reps with heavier weight
• Final set: 6 reps with the heaviest weight

This progressive reduction in reps as weight increases allows you to maintain proper form while continually challenging your muscles.

Training Tips for Maximum Results

To get the most from this back and biceps workout, keep these key points in mind:

1. Focus on controlled movements rather than momentum
2. Track your progress with weights and reps to ensure progressive overload
3. Allow 48-72 hours of recovery before training the same muscle groups again
4. Maintain proper hydration throughout your workout
5. Consider adding this routine 1-2 times weekly to your training schedule

This comprehensive back and biceps workout is perfect for your home gym routine. It delivers an efficient training session that targets these complementary muscle groups effectively, helping you build strength and definition without requiring extensive equipment.