Looking for an efficient again and biceps exercise routine?
Cool, as a result of that’s precisely what you’re going to get right here. In this information, I’ll cowl:
The advantages of a again/biceps day.Different splits and schedules.How many units to do.Which workout routines to do.What order to place every part in.Four again/biceps exercises.
Ready? Let’s get began…
Why Put Back And Biceps Together?
The again and biceps are the 2 main muscle teams of the higher physique which might be concerned in “pulling” workout routines. (Rear delts can be one other.)
In addition, the biceps are concerned considerably in most again workout routines. This consists of numerous kinds of rows (e.g. bent over rows, seated cable rows, chest-supported rows, and so on.) in addition to pull-ups, chin-ups, and lat pull-downs.
This makes coaching them collectively on the identical day a wise alternative, as pairing up associated muscle teams is likely one of the best methods to keep away from the kinds of overlap points which might be widespread with less-intelligent setups.
For instance, exercise routines that prepare associated muscle teams on separate days (e.g. again/chest on Monday, biceps/triceps on Tuesday, shoulders on Wednesday) include the next potential for issues with inadequate restoration and/or overuse accidents.
This is a giant a part of why most of the simplest coaching packages on the market are constructed round schedules that group associated physique elements collectively. For instance…
Speaking of schedules…
How To Schedule A Back And Biceps Workout
There are loads of completely different exercise splits you need to use that contain having a “back and biceps day.” However, they’d all fall into one in all two classes:
A physique half break up.A push/pull/legs break up.
Let’s check out a couple of examples of every and see which one is most ideally suited for you.
Body Part Split Examples
Here are three examples of widespread physique half splits which have a again/biceps day.
Body Part Split #1:
Monday: Chest/TricepsTuesday: Back/BicepsWednesday: offThursday: ShouldersFriday: Legs/AbsSaturday: offSunday: off
Body Part Split #2:
Monday: ChestTuesday: Legs/AbsWednesday: offThursday: Back/BicepsFriday: Shoulders/TricepsSaturday: offSunday: off
Body Part Split #3:
Monday: Back/BicepsTuesday: Chest/TricepsWednesday: LegsThursday: ShouldersFriday: Abs/ForearmsSaturday: offSunday: off
Push/Pull/Legs Split Examples
In a push/pull/legs break up, you might have three completely different exercises:
PushOn today, you prepare all the “pushing” muscle tissues of the higher physique. This means the chest, shoulders, and triceps.PullOn today, you prepare all the “pulling” muscle tissues of the higher physique. This means the again and biceps. (Rear delts are sometimes included right here as nicely).LegsOn today, you prepare all the muscle tissues of the decrease physique. This means the quads, hamstrings, glutes, and calves. (Abs are sometimes included right here as nicely.)
In phrases of scheduling, there are fairly a couple of choices. Here are the three most typical:
Push/Pull/Legs Split #1:
Monday: Push (Chest/Shoulders/Triceps)Tuesday: offWednesday: Pull (Back/Biceps)Thursday: offFriday: Legs (Quads/Hams/Glutes/Calves)Saturday: offSunday: off
Push/Pull/Legs Split #2:
Monday: Push (Chest/Shoulders/Triceps)Tuesday: Pull (Back/Biceps)Wednesday: offThursday: Legs (Quads/Hams/Glutes/Calves)Friday: offSaturday: Push (Chest/Shoulders/Triceps)Sunday: Pull (Back/Biceps)
Monday: offTuesday: Legs (Quads/Hams/Glutes/Calves)Wednesday: offThursday: Push (Chest/Shoulders/Triceps)Friday: Pull (Back/Biceps)Saturday: offSunday: Legs (Quads/Hams/Glutes/Calves)
The exercises would proceed the next week whereas sustaining this order. Meaning, the template is at all times Push, Pull, off, Legs, off, after which repeat it once more.
Push/Pull/Legs Split #3:
Monday: Push (Chest/Shoulders/Triceps)Tuesday: Pull (Back/Biceps)Wednesday: offThursday: Legs (Quads/Hams/Glutes/Calves)Friday: Push (Chest/Shoulders/Triceps)Saturday: Pull (Back/Biceps)Sunday: off
Monday: Legs (Quads/Hams/Glutes/Calves)Tuesday: Push (Chest/Shoulders/Triceps)Wednesday: offThursday: Pull (Back/Biceps)Friday: Legs (Quads/Hams/Glutes/Calves)Saturday: Push (Chest/Shoulders/Triceps)Sunday: off
And so on.
In this break up, you’re at all times biking by means of Push/Pull/Legs (in that order) whereas utilizing a template of two consecutive exercises… adopted by a break day… adopted by three consecutive exercises… adopted by a break day. And then you definitely repeat it once more.
Which Is The Best Back And Biceps Split?
In phrases of constructing muscle and gaining power, all of those choices are able to working… assuming every part is designed accurately.
However, we don’t care about issues simply “working.” We care about what’s going to work greatest.
And for most individuals, analysis (sources right here and right here) and many years of real-world expertise all level towards utilizing a break up that trains every physique half greater than as soon as per week.
Looking at all the “body part split” examples proven above (and most physique half splits usually), you possibly can see all of them prepare every physique half simply as soon as per week (each seventh day). The similar goes for push/pull/legs break up #1, which additionally trains every part simply as soon as per week.
For this purpose, I don’t think about any of these choices to be ideally suited for somebody trying to acquire muscle or power.
On the opposite hand, push/pull/legs break up #2 and #3 have the next frequency. Split #2 trains every physique half each Fifth day (3 times each two weeks), whereas break up #3 trains every physique half each 4th-Fifth day (virtually precisely twice per week).
So, because it’s simpler to coach your again and biceps (or some other muscle group, for that matter) with a frequency greater than as soon as per week, my suggestion can be to make use of one of many following:
Push/Pull/Legs Split #2Push/Pull/Legs Split #3
For extra particulars on these splits, take a look at my information to the push/pull/legs exercise.
And for particulars on a similar-but-slightly-different hybrid possibility, take a look at the 5-day higher/decrease/push/pull/legs break up.
Volume: How Many Sets Should You Do?
Now that we now have our ideally suited break up and coaching frequency in place, the following factor we have to do is determine how a lot quantity we’re going to be utilizing within the exercise itself.
In this context, quantity refers to how a lot work we’re doing for a selected physique half. And the best option to lay out quantity is by way of units being achieved.
So, what number of units must you do for every physique half?
Research (particularly this meta evaluation), plus many years of real-world expertise, level towards 10-20 units per week per muscle group being optimum for most individuals with the objective of constructing muscle.
Of course, it’s necessary to take secondary quantity under consideration right here as nicely.
What I imply is, bear in mind how the biceps are concerned in most again workout routines? Well, if you happen to do 10-20 units for the again every week, you gained’t additionally want 10-20 units for the biceps, as a result of the biceps already received a bunch of secondary quantity whereas coaching the again.
For this purpose, I might alter this suggestion to be:
10-20 direct units per week for the again.5-10 direct units per week for the biceps.
And since we’re utilizing a schedule that permits us to coach every physique half twice per week, it means we’ll be aiming for 5-10 units for the again in every exercise, and 2-5 units for the biceps in every exercise.
Now let’s determine which workout routines to do.
Selecting Exercises For The Back
The are primarily two completely different classes of again workout routines:
Horizontal Pulling ExercisesThese can be workout routines that contain pulling in in the direction of your torso from out in entrance of you in a horizontal aircraft. This would come with most kinds of rows.Vertical Pulling Exercises These can be workout routines that contain flattening in the direction of your torso in a vertical aircraft. This would come with most kinds of pull-ups/pull-downs.
So what does all of this imply, you ask?
In my expertise, it means the best method to designing the “back” side of a again/biceps exercise is by dividing your 5-10 complete units up utilizing a mix of horizontal pulling and vertical pulling workout routines… for a complete of 2-3 again workout routines per exercise.
For instance, let’s say you have been aiming for six complete units:
Bent Over Barbell Rows3 units of 5-8 repsLat Pull-Downs3 units of 8-12 reps
Of course, bent over barbell rows might simply as simply be bent over dumbbell rows, or seated cable rows, or t-bar rows, or some kind of machine row. And lat pull-downs might simply as simply be pull-ups or chin-ups.
And you could possibly additionally carry out the vertical pulling train first and the horizontal pulling train second. And a distinct quantity of units (and reps) may very well be achieved for every train to go well with every particular person’s particular wants and preferences.
This is only one random instance of the way it may very well be achieved.
Selecting Exercises For The Biceps
There’s actually just one class of biceps workout routines: elbow flexion workout routines.
Simply put, which means curls. For instance, barbell curls, EZ bar curls, dumbbell curls, cable curls, machine curls, hammer curls, and so forth.
How many biceps workout routines ought to there be in a again/biceps exercise? Well, since we’re aiming for 2-5 complete direct units, 1-2 workout routines would normally be ideally suited.
For instance, if you happen to have been aiming for 3 units and most well-liked utilizing 1 train, you could possibly do:
Dumbbell Curls3 units of 10-15 reps
Or, if you happen to have been aiming for 4 units and most well-liked utilizing 2 workout routines:
EZ Bar Curls2 units of 8-10 repsRope Hammer Curls2 units of 10-15 reps
Again, these are simply random examples of the numerous alternative ways it may be achieved, and the specifics largely come right down to your individual private wants and preferences.
Selecting Accessory Exercises
Considering it is a again and biceps exercise, we’ve now lined the principle workout routines which might be wanted. And for many individuals, that’s ample.
However, there might nonetheless be some extra accent actions added into this exercise relying on – say it with me – the wants and preferences of the every particular person. 😉
Specifically, when coaching the again and biceps collectively as a part of a “pull” exercise in a push/pull/legs break up (like I beneficial earlier), I usually embody one thing for the rear delts (which get some oblique quantity whereas coaching the again), and one thing for the higher traps (which additionally get some oblique quantity whereas coaching the again in addition to throughout sure decrease physique workout routines, primarily deadlifts).
No, neither is a requirement of a “pull” exercise by any means, however they’re two kinds of workout routines that I’ve discovered lots of people profit from (or, on the very least, merely get pleasure from doing).
So, what does this imply precisely? Simple:
1 Optional Rear Delt Exercise(e.g. face pulls, reverse pec deck, and so on.)1 Optional Upper Trap Exercise(e.g. barbell shrugs, dumbbell shrugs, and so on.)
At this level, we now have 2-3 complete again workout routines (horizontal pulling and vertical pulling), 1-2 biceps workout routines, and optionally 1 rear delt train and 1 higher lure train as nicely.
The query is… what order ought to we put all of it in?
This goes to be tremendous straightforward.
Start with the again workout routines (in no matter order you favor), after which put every part else in no matter order you favor.
Yup, it’s that easy.
Now let’s put all of it collectively.
4 Sample Workouts
Here now are 4 examples of what a again/biceps day might appear to be utilizing the rules and proposals we simply lined.
Back/Biceps Workout #1
Bent Over Barbell Rows4 units of 5-8 repsLat Pull-Downs3 units of 8-10 repsDumbbell Curls3 units of 10-15 repsFace Pulls3 units of 10-15 repsBarbell Shrugs3 units of 8-10 reps
Back/Biceps Workout #2
Pull-Ups3 units of 5-8 repsSeated Cable Rows3 units of 8-10 repsEZ Bar Curls2 units of 10-12 repsDumbbell Hammer Curls2 units of 12-15 repsDumbbell Shrugs3 units of 8-10 repsReverse Pec Deck3 units of 10-15 reps
Back/Biceps Workout #3
Lat Pull-Downs3 units of 5-8 repsChest Supported Rows3 units of 8-10 repsFace Pulls3 units of 10-15 repsBarbell Shrugs3 units of 8-10 repsCable Curls3 units of 10-12 reps
Back/Biceps Workout #4
Seated Cable Rows3 units of 5-8 repsPull-Ups3 units of 8-10 repsT-Bar Rows2 units of 10-12 repsReverse Pec Deck3 units of 10-15 repsEZ Bar Curls3 units of 10-12 repsBarbell Shrugs3 units of 8-10 reps
Note: if you happen to’re in search of an entire push/pull/legs program that places the “push” and “legs” exercises collectively as nicely, be at liberty to take a look at my Bodybuilding 2.0 program included in Superior Muscle Growth.
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