4 Day Bodybuilding Split Routine Day 2 – Back & Biceps

Back and Biceps Training back and biceps together is a..

4 Day Bodybuilding Split Routine Day 2 – Back & Biceps

Back and Biceps

Training back and biceps together is a common bodybuilding strategy since both are “pulling” muscle groups and work together to perform various exercises.

Any time you perform a compound back exercise such as a chin-up, pulldown or row, both the back muscles and the biceps will be engaged in the movement.

By training these muscles on the same day, it maximizes recovery by preventing overlap throughout the week.

Here are a few more important things to keep in mind:

1) The number of sets you perform per exercise (whether it’s 2, 3 or 4) will depend on your training intensity level.

If you’re training to all out failure on every set, then 2 will be fine, and if you’re training with more moderate intensity, go with 3-4.

Make sure to write down every workout in a training journal and strive to continually add more weight to each exercise over time.

I would recommend using a set of lifting straps for all of your back exercises as it will eliminate your grip from the equation and allow you to focus more directly on your back muscles.


Build Muscle
 Muscle Group
Beginner – Intermediate
Barbell, Dumbbells, Machines
Male & Female

Workout Description:

Exercises that are going down in reps you will need to increase the weight by 5 and 10% every set.

There are a few supersets as back is a much larger muscle it requires more exercises and more volume.

Use these tips:

  • Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
  • Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
  • Rest – 30 – 60 seconds between each set and exercise.


Back & Biceps Workout:
Back & Biceps
Barbell Bent Over Row410,10,8,6
Dumbbell Bent Over Row410
Wide Grip Pull Ups315,12,10,8
SUPERSET – Seated Bicep Curls + Seated Hammer Curls410
SUPERSET – Cable Straight Arm Pushdown + Seated Ez Curls 515
SUPERSET – Concentration Curl + Chin Up412

NOTE: If you cannot see the full workout turn your phone or tablet to the side.

Beginner Leg workout

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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