Back and Biceps Workout Program

This is Part 2 of my Basic Bodybuilding Workout Program. This is a well balanced training program that focuses on building size and strength throughout all the major muscle groups of the body.

Workout 2 – Back & Biceps

These are the “pulling muscles”. You’ll notice that all the exercises you do for back and biceps involve some type of pulling or rowing movement. For example, pull downs, deadlifts, dumbbell rows, bicep curls, etc…

That’s why we’re going to group all these muscle groups together in the same workout. This will allow the complementary muscle groups to get trained at the same time and also get equal recovery time between workouts.

In the 3rd workout we’ll cover a complete training session for the Legs & Abdominals.

Click Play to watch the 2nd Workout… Back & Biceps.



Note: if for some reason you can’t watch the embedded video clip above,
you can watch it directly on my YouTube Channel at the link below:
http://www.youtube.com/watch?v=2UGrTRqfzHU


If you missed the 1st workout, you can get that routine here:
Chest, Shoulders & Triceps Workout

You can watch the 3rd workout, the Legs and Abdominals at the link below:
Legs and Abdominals Workout

If you like this video, make sure to Click Here & Subscribe to my Bodybuilding Video Channel
so that you can get early notification of whenever I add new videos.

Facebook Comments:

Leave A Reply (42 comments so far)


  1. mike
    3 years ago

    Gotta do pull ups !!!!

      (Quote)  (Reply)


  2. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  3. Josh
    3 years ago

    Should we keep the same weight for the 3 sets?

      (Quote)  (Reply)


  4. Isiah
    3 years ago

    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?

      (Quote)  (Reply)


  5. Declan
    3 years ago

    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?

      (Quote)  (Reply)


  6. Rowell
    3 years ago

    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!

      (Quote)  (Reply)


  7. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  8. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  9. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  10. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  11. Anthony Spencer
    3 years ago

    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.

      (Quote)  (Reply)


  12. sailesh
    3 years ago

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

      (Quote)  (Reply)


  13. Paul
    3 years ago

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

      (Quote)  (Reply)


  14. Don
    3 years ago

    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

      (Quote)  (Reply)


  15. Ken
    3 years ago

    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

      (Quote)  (Reply)


  16. Gil
    3 years ago

    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.

      (Quote)  (Reply)


  17. Warren
    3 years ago

    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

      (Quote)  (Reply)


  18. chris toplis
    3 years ago

    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

      (Quote)  (Reply)


  19. Lennie
    3 years ago

    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.

      (Quote)  (Reply)


  20. Muthukrishnan
    3 years ago

    Thank you lee……

      (Quote)  (Reply)


  21. Frank Zappa
    3 years ago

    nice video lee those arms look sick!

      (Quote)  (Reply)


  22. matthew b
    3 years ago

    Declan,

    i have same problem

      (Quote)  (Reply)


  23. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  24. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  25. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  26. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  27. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  28. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  29. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  30. H Dhesi
    3 years ago

    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.

      (Quote)  (Reply)


  31. john
    3 years ago

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

      (Quote)  (Reply)


  32. Dustin
    3 years ago

    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.

      (Quote)  (Reply)


  33. Isiah
    3 years ago

    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?

      (Quote)  (Reply)


  34. leehayward
    3 years ago

    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.

      (Quote)  (Reply)


  35. leehayward
    3 years ago

    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

      (Quote)  (Reply)


  36. Hussain
    3 years ago

    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….

      (Quote)  (Reply)


  37. Gerald
    3 years ago

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

      (Quote)  (Reply)


  38. Eric Brightwell
    3 years ago

    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

      (Quote)  (Reply)


  39. josian
    3 years ago

    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.

      (Quote)  (Reply)


  40. baller09
    2 years ago

    Declan,

    possibly try to focus on proper form? i had 30 degree scoliosis for a few years and the doctor recommended back workouts to strengthen and tighten the muscles instead of surgery. I started doing deadlifts with correct form (by researching online) and IMMEDIATELY noticed a difference in my posture and back strength. By far the best back and spine strengthening exercise

      (Quote)  (Reply)


  41. Joe
    2 years ago

    Declan,

    Drop the Deadlift??? I can tell just from your comment that you are either A. doing them wrong, or B. just don’t want to do them and are looking for an excuse. The #1 reason people avoid the Deadlift is that they are lazy and don’t want to work hard, but like you find some lame excuse and want all the benefits of getting bigger and stronger without doing the work. Quit lying to yourself that Deadlifts “tweak” your back and just do the damn exercise. You know as well as i do that you don’t like deadlifts and are just looking for a reason Not to do them. If you did them correctly then it’s IMPOSSIBLE to injure yourself. ANY experienced lifter will tell you the same thing. WHY? Because the barbell Deadlift is THE MOST FUNCTIONAL exercise a human being can do. We literally are built for it, Next you’ll be asking for a replacement for Squats, too. Be a man and just do the damn Deadlifts, or keep whining and wonder years from now why you’re still a skinny little bitch :-/

      (Quote)  (Reply)

  42. Hello there! Do you know if tuey make any plugins to safeguatd against hackers?
    I’mkinda paranoid about losing everything
    I’ve worked hard on. Any tips?

      (Quote)  (Reply)

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