Back and Biceps Workout Program

Gotta do pull ups !!!!

mike,

It depends on the fitness level of who is doing the program. Not everyone can do enough pull ups to get a good lat workout, so that’s why I suggested pull downs instead. But if you are strong enough to do 3 sets of 10 pull ups with perfect form than you can swap the pull downs for pull ups.

Should we keep the same weight for the 3 sets?

When your doing this routine do you train one day on one day off? Or are you doing this and working out everyday and focusing on specific areas?

Hey Lee,

What can I replace for the Deadlifts? I know they’re an important compound exercise, but I’ve tried to work them into my routine over the years and EVERY time I do I wind up tweaking my back.

What do you think?

I really want to follow this but I’m already doing the Optimum Anabolics by Jeff. Should I begin this workout or should I stick with the OA? Thanks for your time!

Josh:
Should we keep the same weight for the 3 sets?

Yes, when you get all 3 sets of 10 with the same weight with good form. Up the weight by 5 pounds for your next workout. And keep progressing like this.

Isiah:
When your doing this routine do you train one day on one day off? Or are you doing this and working out everyday and focusing on specific areas?

I recommend training every second day, especially if your goal is to gain muscle mass. Day on, Day off training helps maximize recovery and growth.

Declan:
Hey Lee,

What can I replace for the Deadlifts? I know they’re an important compound exercise, but I’ve tried to work them into my routine over the years and EVERY time I do I wind up tweaking my back.

What do you think?

Start off really light, get the form down perfect. Then just up the weight by 5 pounds per workout. You can generally make small jumps in weight like this while keeping perfect form and avoiding injury. Most people only get hurt when they try to make too big of a jump and do too much, too soon.

Rowell:
I really want to follow this but I’m already doing the Optimum Anabolics by Jeff. Should I begin this workout or should I stick with the OA? Thanks for your time!

Follow through with the Optimum Anabolics Program, it’s an awesome routine. When you are done with that you can move on to this program.

Hey Lee,
I have a possible variation for the set scheme I wanted to ask you about. I’ve been checking out some of Christian Thibedeau’s (spelling?) programs and he incorporates a lot of complexes in his workouts to hit all of the different fiber types. Could perhaps doing 2 light warmups sets, then 2-3 all out sets of 3-5 reps (2 minute breaks), and lastly 3 explosive sets of 10 reps be a good protocol. It seems like it would kill two birds with one stone (cause hypertrophy but also stimulate the nervous system enough to gain strength) without having to split up these strategies between two workouts.

hey is it good to workout for biseps and triceps on a same day?

Thanks for the great workout tips / programs Lee! How much rest in between sets? 2 – 3 minutes or is that too much?

I am 67yrs. young and I am trying to get a beginner type of weight lifting routine. I prefer a split 3 day routine. I cannot do much leg workout since I have had both knees completely replaced. Anyway what would be the the exercises to pair up for the 3 day workout routine. A friend of mine told me not to put triceps and chest together at the same time as you work both when doing chest workouts. is this true?

Thanks,

Don

Lee…your the man!!Love your workouts and keep them coming buddy!!Each and everyone is a blessing and is well acepted in my book….Ken

Hey Lee, Thanks for what you’re providing us with here … These Are Great Routines!!!

Have a question on preacher curls. My gym doesn’t have a 90 degree preacher curl station … Is there a substitute exercise I can do??? Thanks in Advance and keep up the Great Work.

Hey Lee,

Great workout again, also i have a question which may be a bit off but when doing bend over barbell rows i add a certain weight that i can bang out maybe 10 12 reps but the thing is my lower back starts to give away quicker and it starts to pain, what would be the reason that my lower back is weak and needs improvement or should i buy a lifting belt and use that to assist me on that exercise.

Thanks

leehayward,

leehayward,

hi lee can u workout 1 day on and then have the next day off then workout 1day on again and then do so on thanks

Lee, I have been following your website and videos for quite a while now and just wanted to thank you for the information you provide. This most recent series of videos are excellent and answered many of my questions. I really admire your approach, delivery and sincerity in trying to help others achieve their goals. You are a tremendous resource and inspiration to those who share the passion of bodybuilding. Thanks again and keep up the great work.

Thank you lee……

nice video lee those arms look sick!

Declan,

i have same problem

Anthony Spencer:
Hey Lee,
I have a possible variation for the set scheme I wanted to ask you about. I’ve been checking out some of Christian Thibedeau’s (spelling?) programs and he incorporates a lot of complexes in his workouts to hit all of the different fiber types. Could perhaps doing 2 light warmups sets, then 2-3 all out sets of 3-5 reps (2 minute breaks), and lastly 3 explosive sets of 10 reps be a good protocol. It seems like it would kill two birds with one stone (cause hypertrophy but also stimulate the nervous system enough to gain strength) without having to split up these strategies between two workouts.

If you wanted to do the same exercises and incorporate that set and rep pattern (or another set and rep pattern) that’s totally cool. This routine is just a guideline to follow. It’s not a set in stone program. You can modify it to fit your needs.

sailesh:
hey is it good to workout for biseps and triceps on a same day?

You can do that as well, I sometimes pair up biceps and triceps together and have an “arm only day”. It’s not really ‘right’ or ‘wrong’… it’s just a different way to go about things.

Paul:
Thanks for the great workout tips / programs Lee!How much rest in between sets?2 – 3 minutes or is that too much?

That’s fine, I usually rest a couple minutes between sets.

Don:
I am 67yrs. young and I am trying to get a beginner type of weight lifting routine.I prefer a split 3 day routine.I cannot do much leg workout since I have had both knees completely replaced.Anyway what would be the the exercises to pair up for the 3 day workout routine.A friend of mine told me not to put triceps and chest together at the same time as you work both when doing chest workouts.is this true?

Thanks,

Don

When you talk to different people you are going to hear different opinions. There are pros and cons to virtually every body part split. But there is no “right” and “wrong”… It’s really just another way to go about your workouts.

You can follow the 3 day split just as I’ve outlined. But for the leg workouts you can do lighter exercises or even just do cardio. It’s better to keep active in the legs than to avoid all leg exercise entirely.

Gil:
Hey Lee, Thanks for what you’re providing uswith here … These Are Great Routines!!!

Have a question on preacher curls.My gym doesn’t have a 90 degree preacher curl station … Is there a substitute exercise I can do??? Thanks in Advance and keep up the Great Work.

You can do regular preacher curls if you don’t have a 90 degree angle preacher bench.

Warren:
Hey Lee,

Great workout again, also i have a question which may be a bit off but when doing bend over barbell rows i add a certain weight that i can bang out maybe 10 12 reps but the thing is my lower back starts to give away quicker and it starts to pain, what would be the reason that my lower back is weak and needs improvement or should i buy a lifting belt and use that to assist me on that exercise.

Thanks

Don’t bend over too far at the waist. Keep your torso bent over at 45 degrees. This will allow you to work the lats hard without excess strain on the lower back.

chris toplis:
leehayward,

leehayward,

hi lee can u workout 1 day on and then have the next day off then workout 1day on again and then do so on thanks

Yes, you can follow this routine working out every second day.

I just wanted to thank you for not onnly taking the time to making these programs with videos for good form demonstration but also following up with the feedback you give the fans in the comments section. I regularly watch the videos but rarely read the comments so it was a surprise to see that you actually take the time to respond to questions. It shows you care.

High 5, buddy! You’re a hero to us all.

hey mike ur the man!!! thanks for the handy tips, much appreciated.

Lee, the savage beast! – Vince

Hey Lee I’m following the BYB program right now and I’m currently undergoing phase 2. Yesterday was Day 5: Arm Specialization Workout B and While I was doing the reverse grip bench press I wasn’t really getting a pump in my triceps. I didn’t feel them getting worked out at all. I felt my shoulders getting worked out more. I was doing them with proper form though, with the bar right above the upper abs. Is this normal?

While I was doing the overhead pull down cable curls this guy comes up to me and tells me that I was using the machine the wrong way lol I did get a good pump with that workout though. I felt a different kind of pump though after the whole workout.

Hey lee I would like to buy your blast your biceps program but I dont have a debt card or credit card how else could I get this program?

Dustin:
Lee, the savage beast! – Vince

Hey Lee I’m following the BYB program right now and I’m currently undergoing phase 2. Yesterday was Day 5: Arm Specialization Workout B and While I was doing the reverse grip bench press I wasn’t really getting a pump in my triceps. I didn’t feel them getting worked out at all. I felt my shoulders getting worked out more. I was doing them with proper form though, with the bar right above the upper abs. Is this normal?

While I was doing the overhead pull down cable curls this guy comes up to me and tells me that I was using the machine the wrong way lol I did get a good pump with that workout though. I felt a different kind of pump though after the whole workout.

With the reverse grip smith machine bench press you can vary the position by moving the bench under the bar to see what position feels the best for you. You can also set the bar on the safety pins and only do top 1/2 rep lockouts. This will allow you to lift more weight and place all the workload on the triceps.

Isiah:
Hey lee I would like to buy your blast your biceps program but I dont have a debt card or credit card how else could I get this program?

You can order with Check or Money Order ($47). Just send your order to:

Lee Hayward
P.O. Box 13175
Stn. Topsail
CBS, NL, A1W 2K1
Canada

Make sure to include a note saying you’d like to order the Blast Your Biceps program and include your e-mail address so I can contact you as soon as your order arrives.

Lee

Lee i want to know one thing that after doing dead lift exercise can i also do t bar exercises is this combination is best and after that i do dumbbell exercise kindly give me your advice about that and….

This was a great workout, it was a killer. I will try it again how long do you think I should do this workout?

Lee, awesome sight, great workout tips, Im glad I came across it. I was wondering what is the best muscle building and fat burning supplements you would recommend, or stacks. Thanks, Eric

hi lee:
i have a question:
can i include in day 1:chest,shoulders and triceps.
day 2:back and biceps. and on day 3: legs and abs.
can i include more exercises on triceps day?
thank you!
your friend,
josian.