Back and Bicep Workout (4 Training Plans with PDF)

A proper workout routine dedicated to each muscle group is key to achieving all fitness goals. For any effective training program, the back and biceps are the two most important muscle groups, both in terms of aesthetics and functionality.

While bulging bicep muscles are used for various activities, like lifting or carrying objects, they are also equally satisfying to look at. Similarly, a strong back with massive traps will not only make you look more like a bodybuilder but also allow you to maintain good posture while training.

Keeping that in mind, it’s safe to say that planning a proper back and bicep workout routine is crucial for any fitness enthusiast.

So, without further ado, here is a complete back bicep workout program designed to maximize strength and muscle gains.

Back and Biceps Workout Routines

Having a solid workout routine is all about balance. If you push past your limits while training a specific muscle group, you won’t have any energy or strength left to work on other areas of your body.

So, if you want to combine your biceps and back muscles for a single workout session, here are some extremely balanced programs that you can try out:

Back and Bicep Workout with Dumbbells

A back and bicep workout with dumbbells can be useful for people who want to train in the comfort of their home gyms. The routine we have devised is fairly straightforward and effective. It is suitable for everyone, especially beginners looking to build some foundational strength in their back and bicep muscles.

Dumbbell exercises involve simple and easy movements, making it easier for people to focus on exercising without losing their form or technique. 

• Pull-ups/chin-ups – 3 sets of 10-15 reps
• Incline dumbbell row – 3 sets of 10 reps
• Dumbbell pullover – 3 sets of 10 reps
• Dumbbell row – 3 sets of 10 reps
• Dumbbell curl/hammer curl – 3 sets of 10 reps
• Dumbbell preacher curl – 3 sets of 10 reps
• Incline dumbbell curl – 3 sets of 10 reps
• Concentration curl – 3 sets of 10 reps

Back and Bicep Workout for Beginners

This routine is specially designed for beginners. All the exercises comprise simple movements, allowing you to maintain proper form and technique while working your muscles out effectively.

As you advance in your fitness journey, you have the option to elevate the workout’s intensity, making it more demanding, before transitioning to more challenging routines, such as increasing the number of repetitions or the weight used.

• Pull-ups/chin-ups – 3 sets of 10-15 reps
• T-bar row – 3 sets of 10 reps
• Seated machine row – 3 sets of 10 reps
• Straight arm pulldown – 3 sets of 10 reps
• Barbell Curl – 3 sets of 10 reps
• Hammer curl – 3 sets of 10 reps
• Preacher curl – 3 sets of 10 reps
• Concentration curl – 3 sets of 10 reps

Back and Bicep Workout for Intermediate Lifters 

The intermediate program is designed to be more challenging. It incorporates other aspects of working out, like AMRAP and drop sets, thereby maximizing the intensity of the exercises and allowing muscles to work till exhaustion.

Following this routine is a good way to avoid plateauing because the earlier workout routines were too easy for you.

• Weighted pull-ups – 3 sets of 10-15 reps
• Barbell row – 4 sets of 10 reps
• Dumbbell pullover – 3 sets of 10 reps
• Cable row – 3 sets of 10 reps
• EZ bar curl – 3 sets of 10 reps
• Dumbbell preacher curl – 3 sets of 10 reps (Negatives)
• Cable curl – 3 sets of 10 reps + 1 drop set
• Seated incline dumbbell curl – 3 sets of 10 reps + 1 AMRAP

Back and Bicep Workout for Advanced Lifters

Finally, we have the most back and bicep intense workout routine for our advanced weightlifters. After training for a good period, it becomes even more difficult to grow beyond a certain point. As such, a more challenging workout routine with tougher movements is required.

By adjusting the intensity of the workout as per your requirements, this routine can help you get past training plateaus and help you build muscle mass and strength in your back and biceps.

• Weighted pull-ups – 3 sets of 10-15 reps
• Barbell row – 5 sets of 8 reps
• Wide grip lat pulldown – 3 sets of 10 reps + 1 drop set
• Kroc rows – 3 sets of 10 reps
• Cross-body hammer curl – 3 sets of 10 reps
• Spider Ez bar curl – 3 sets of 10 reps
• Rope hammer curl – 3 sets of 10 reps + 1 drop set
• 21 biceps curl – 2-3 sets

To progress in your fitness journey, it is extremely important that you plan your workout routines according to your capabilities.

For beginners, the training schedule will look a lot different compared to the program used by advanced lifters.

We have devised a unique and effective workout program for lifters at each stage of their fitness journey. The training plans are designed to maximize strength and muscle gains while targeting the back and bicep muscles.

Is It Good to Work Out Back and Biceps Together?

Yes, working out back and bicep muscles together can be beneficial in resistance training. It is often recommended by trainers due to the overlapping movements and synergistic relationship between these two muscle groups.

The back and biceps are considered synergistic muscle groups. That is because they work together to perform all kinds of pulling movements.

So, when you are performing back exercises, you will also be engaging your biceps, producing an overlapping effect. You can take advantage of this overlap to train both muscle groups efficiently in a single session.

The synergistic effect also increases the efficiency of the workouts. For example, when you are performing back exercises, your biceps help by assisting in the pulling motions. Such coordination of muscles can lead to more balanced and functional workouts.

So, working out the biceps and back together is not only time-efficient but also provides several functional advantages.

Should I Hit Biceps Before Back?

No, you should not hit the bicep muscles before moving on to training your back. That is because the back muscles are larger than the biceps, and it is always recommended to train larger muscle groups first.

If you choose to work your smaller muscles first, your ability to overload the larger muscles will be severely limited. That is because the smaller, supportive muscles will be fatigued and you will have less strength.

A key component of building mass is to work your muscles to fatigue. If you work your bicep muscles first and exhaust them beforehand, your back workouts will be severely compromised.

Back and Bicep Workout PDF

Combining the back and bicep muscles in a single session can result in effective training splits. Since both of these muscle groups are complementary, working them together will yield maximum results.

With a well-rounded bicep back workout program, you can have that coveted V-taper, along with a set of bulging biceps.

You can download a balanced back and bicep workout routine from here.

The PDF is printable, making it easy for you to print out the program and carry it with you to the gym.

Don’t miss:

Chest and Shoulder Workout Routines
Flat Chest Workout
Two Body Parts a Day Workout Routine

Final Words

The back and bicep muscles work together to complete pulling movements. By training them in a single session, you can take advantage of the overlapping effect created by the two muscles.

Naturally, incorporating a well-structured back-bicep routine into your training program can yield significant results.

We have designed the perfect workout routine to get the best out of your back and bicep muscles. With such resources at your disposal, there’s no excuse for why you can’t accomplish your fitness goals anytime soon!

References

• Anatomy and biomechanics of the back muscles in the lumbar spine with reference to biomechanical modeling
• An electromyographic analysis of certain movements and exercises. I. Some deep muscles of the back
• Low back exercises: evidence for improving exercise regimens
• Changes in recruitment order of motor units in the human biceps muscle
• Ubiquitin changes in human biceps muscle following exercise-induced damage
• Motor unit synchronization is increased in biceps brachii after exercise-induced damage to elbow flexor muscles
• Recovery following exhaustive dynamic exercise in the human biceps muscle