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Heavy Lifts Are Key
This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth.
As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth.
We've left out any cardio or core exercises, but feel free to add them into the workout.
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Push Up
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3x12 reps |
rest: 45s
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Dumbbell Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Fly
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3x12 reps |
rest: 45s
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Bench Dip
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3x12 reps |
rest: 45s
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Dumbbell Lying Triceps Extension
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3x12 reps |
rest: 45s
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EZ Bar Triceps Extension
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3x12 reps |
rest: 45s
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Dumbbell Alternate Bicep Curl
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3x12 reps |
rest: 45s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 45s
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Dumbbell Concentration Curls
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3x12 reps |
rest: 45s
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Dumbbell Seated Palms Up One Arm Wrist Curl
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3x12 reps |
rest: 45s
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Dumbbell Seated Palms Up Wrist Curl
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3x12 reps |
rest: 45s
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Dumbbell Standing Reverse Curl
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3x12 reps |
rest: 45s
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Dumbbell Standing Alternate Front Raises
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3x12 reps |
rest: 45s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 45s
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Dumbbell Squat
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3x12 reps |
rest: 45s
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Prisoner Squat
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3x12 reps |
rest: 45s
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Dumbbell Standing Calf Raise
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3x12 reps |
rest: 45s
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Dumbbell Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Fly
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3x8 reps |
rest: 45s
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Dumbbell Incline Fly
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3x8 reps |
rest: 45s
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Deep Push Up
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3x8 reps |
rest: 45s
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Dumbbell Bent Arm Pullover
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3x8 reps |
rest: 45s
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Dumbbell Hammer Grip Incline Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Palms In Bench Press
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3x8 reps |
rest: 45s
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Dumbbell One Arm Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Reverse Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Incline One Arm Press
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3x8 reps |
rest: 45s
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Dumbbell Incline One Arm Fly
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3x8 reps |
rest: 45s
|
Dumbbell Alternate Hammer Curl
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1x10 reps |
rest: 30s
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Dumbbell Alternate Bicep Curl
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1x10 reps |
rest: 30s
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Dumbbell Concentration Curls
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1x10 reps |
rest: 30s
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Dumbbell Bicep Curl
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1x10 reps |
rest: 30s
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Dumbbell Hammer Curls
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1x10 reps |
rest: 30s
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Dumbbell Alternate Seated Curl
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1x10 reps |
rest: 30s
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Dumbbell Zottman Curl
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1x10 reps |
rest: 30s
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Dumbbell Seated Curl
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1x10 reps |
rest: 30s
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Dumbbell Seated Bicep Curl
|
1x10 reps |
rest: 30s
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Dumbbell Alternate Seated Hammer Curl
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1x10 reps |
rest: 30s
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Dumbbell High Curl
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1x10 reps |
rest: 30s
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Dumbbell Seated Hammer Curl
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1x10 reps |
rest: 30s
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Dumbbell One Arm Standing Curl
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1x10 reps |
rest: 30s
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Dumbbell One Arm Standing Hammer Curl
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1x10 reps |
rest: 30s
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Dumbbell One Arm Seated Curl
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1x10 reps |
rest: 30s
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Dumbbell One Arm Preacher Curl
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1x10 reps |
rest: 30s
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Prisoner Squat
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3x8 reps |
rest: 30s
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Freehand Jump Squat
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3x8 reps |
rest: 30s
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Bodyweight Standing Calf Raise
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3x8 reps |
rest: 30s
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Sit Squat
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3x8 reps |
rest: 30s
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Bodyweight Wall Squat
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3x8 reps |
rest: 45s
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Standing One Leg Bodyweight Calf Raise
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3x8 reps |
rest: 30s
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Leg Lift
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3x8 reps |
rest: 30s
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Standing Glute Kickback
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3x8 reps |
rest: 30s
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Standing Adductor
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3x8 reps |
rest: 45s
|
Barbell Curl
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3x8 reps |
rest: 30s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 30s
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Dumbbell Hammer Curls
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3x8 reps |
rest: 30s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 30s
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Dumbbell Bicep Curl
|
3x8 reps |
rest: 30s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 30s
|
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EZ Bar Curl
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3x8 reps |
rest: 30s
|
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Dumbbell Alternate Incline Curl
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3x8 reps |
rest: 30s
|
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Dumbbell One Arm Preacher Curl
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3x8 reps |
rest: 30s
|
Push Up
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3x40 reps |
rest: 45s
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Dumbbell Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Fly
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3x12 reps |
rest: 45s
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Bench Dip
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3x20 reps |
rest: 45s
|
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Dumbbell Lying Supine Two Arm Triceps Extension
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3x12 reps |
rest: 45s
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EZ Bar Triceps Extension
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3x12 reps |
rest: 45s
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Dumbbell Alternate Bicep Curl
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3x20 reps |
rest: 45s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 45s
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Dumbbell Concentration Curls
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3x16 reps |
rest: 45s
|
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Dumbbell Seated Palms Up One Arm Wrist Curl
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3x15 reps |
rest: 45s
|
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x12 reps |
rest: 45s
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Dumbbell Standing Reverse Curl
|
3x16 reps |
rest: 45s
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Dumbbell Standing Alternate Front Raises
|
3x16 reps |
rest: 45s
|
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Dumbbell Shoulder Press
|
3x12 reps |
rest: 45s
|
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Dumbbell Shoulder Shrug
|
3x20 reps |
rest: 45s
|
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Dumbbell Squat
|
3x12 reps |
rest: 45s
|
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Prisoner Squat
|
3x12 reps |
rest: 45s
|
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Dumbbell Standing Calf Raise
|
3x12 reps |
rest: 45s
|
Dumbbell Lateral Raise
|
3x8 reps |
rest: 45s
|
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Dumbbell Shoulder Press
|
3x8 reps |
rest: 45s
|
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Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 45s
|
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Dumbbell Front Raise
|
3x8 reps |
rest: 45s
|
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Dumbbell Arnold Press
|
3x8 reps |
rest: 45s
|
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Dumbbell Standing Press
|
3x8 reps |
rest: 45s
|
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Dumbbell Upright Row
|
3x8 reps |
rest: 45s
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