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Back and Biceps Workout (INTENSE)

video description

Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

YediydeYah
Hi Jeff,
I enjoyed watching this video (especially with the weighted pull-ups (gives me motivation to do 95 lbs next week). I do have to tease you (out of fun) about your 'energy leak' form you used while doing your pull-ups: -) I only say that because after watching your 'energy leak' video you did, I have only performed pull-ups the way you demonstrated in that video & I have improved greatly because of it!
Would it be possible to do a video showing alternative exercises (or tips for performing regular exercises (squats, deadlifts, etc) someone can do while they are trying to recover from a low back injury. Specifically for someone recovering from (slight) bulging discs between the L1 & L5 sections of the lower lumbar.
Thanks & keep up the great work!
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Noah
This was a great WO. thank you. For those non-beginner weightlifters that are going to try this, I would recommend 3 sets of each with one minute rest in between to really push yourself. I am targeting 8 reps for each set. if I complete all 3 sets with 8 reps, then I graduate myself to the next level on my next WO by adding weight. Hope that helps. Jeff is a beast and explains things better than anybody. For the people that keep on bringing up the cheat curls - this is on purpose and part of the AX philosophy. adding a cheat exercise is not a bad thing because it requires the supporting muscles to help! Again. this is not for beginners IMO.
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North
I live rurally so could you show us great exercises for strength and muscle gains. With minimal equipment.
This is my equipment:
- TRX
- Adjustable Dumbbells
- Grip4orce
- Pull-up Bar (built myself)
- Dip Handles (constructed myself)
- Bands
- Sledge hammer
- Tires
- Concrete blocks
- Heavy Logs
- 20KG Vest
- Nature (ocean, mountain, forest, hills, rivers, trees, rock walls, etc)
Thank you, for your very effective videos and reading the comments. Giving us your time of day and sharing your energy. Till next time.
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LrdYarkan4U
Guys, I'm 18 and I'm looking for a good schedule atm to have a nice atletic body (not interested in becoming a real tank like The Rock or such lol. I work out 4 days a week (every 2 days starting monday) and atm it looks like this:
Monday: Biceps + Abs
Wednesday: Chest + Triceps
Friday: Back + traps
Sunday: Legs + Shoulders
Can anybody help me out here? And maybe even recommend me excercises or hell even give me a good schedule?
I'd really appreciate it.
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jp50cal
Oh coach! I have I have another idea for a video! Well I was looking at the comments and saw a comment that said that that person wanted to get nice and big and strong but not big and bulky. You know, like those guys that are like Olympic weightlifter size.
How would you train so that you would not get big and bulky?
Basically, how did you train so that you would not get big and bulky but definitely have noticeable muscles?
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Soul
Awesome video, love doing new routines at gym after you post them.
Would be great to show more of the conditioning training like the video that you throw the barbell on the smith machine from a bench press position, that exercise has helped grow my bench press from 100 kg's of 8 reps to max 6 reps of 145 kg's. Athlean-X works no doubt! thanks for all the help in keeping us all motivated.
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Elena
I've got a question. I've been trying to get a better looking back as far as lats, real delts, lower back, etc. I've been doing lat pull downs 4x10, seated cable rows 4x10, and deadlifts 6x3. Im proudest of deadlifts as I've gotten up to 405lbs for max (which is alright with me weighing 155lbs. However, ive seen only strength gains, not so much definition or -wings- Any advice?
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Matthew
Jeff,
I'm a huge fan of your methodology and consider you the most cutting edge and forward thinking names in the game online coaching. I've followed you for years, and am now following your program. I'm not sure if you have covered this in the past, but I would love to hear your take on D-Aspartic Acid including the 411 on the chemistry behind, side effects, etc
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Cody
I have a video idea for you. A way for you to put the science back in it. I feel like I get a better workout when I do chest and Biceps together and back and triceps together instead of the other way around. This way every workout you are working both parts of your arms. What is your take on this and why do most people do back and biceps and chest and triceps? Thanks.
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Carmen
Hi Jeff, i've been following you for a few months, and I love the work outs that you've had for the males, I'm a female and I know you have work out for females, I checked them out but I don't feel that the not very challenge for me, I like challenge and this work outs looks very challenging, my question is can I used this work outs for me.
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