Back and Bicep Workout Plan for Strength and Size

Why a Back and Bicep Workout Works

Combining back and biceps in one session is efficient because many pulling movements recruit both muscle groups. Training them together lets you target larger back muscles first, then finish with isolated biceps work.

This structure helps maintain intensity and improves recovery scheduling across a weekly plan. It is commonly used for a pull day in push/pull/legs or upper/lower splits.

Back and Bicep Workout Plan

Below is a balanced workout that emphasizes compound lifts for the back and direct biceps work. Adjust weights so the last reps are challenging but performed with good form.

Warm-up

• 5–8 minutes light cardio (rowing machine or brisk walk)
• Dynamic mobility: band pull-aparts, shoulder circles, arm swings — 2 sets of 10–15 reps each
• 1–2 warm-up sets of the first compound lift at 40–60% work weight

Main Routine (Back and Bicep Workout)

Perform this circuit 1 time top-to-bottom. Rest 60–90 seconds between sets for compound lifts and 45–60 seconds for isolation work.

• 1. Barbell Bent-Over Row — 4 sets of 6–8 reps. Focus on a flat back and full scapular retraction.
• 2. Pull-Ups or Assisted Pull-Ups — 3 sets of 6–10 reps. Use a full range of motion. Substitute lat pulldown if needed.
• 3. Seated Cable Row — 3 sets of 8–10 reps. Squeeze the shoulder blades together at the top of each rep.
• 4. Single-Arm Dumbbell Row — 3 sets of 8–10 reps per arm. Keep hips square and pull with the elbow.
• 5. Face Pull — 3 sets of 12–15 reps. This helps shoulder health and upper-back posture.
• 6. Barbell or EZ-Bar Curl — 3 sets of 8–10 reps. Maintain strict form; avoid swinging.
• 7. Hammer Curl — 3 sets of 10–12 reps. This targets the brachialis and forearms.
• 8. Optional Drop-Set: Incline Dumbbell Curl — 2 sets to failure for a final pump.

Progression and Frequency

Train this back and bicep workout once or twice per week depending on your split and recovery. Aim to increase weight or reps gradually each week.

Use these progression methods: add 2–5% weight, add 1–2 reps per set, or reduce rest time by 10–15 seconds.

Form and Safety Tips for Back and Bicep Workout

• Prioritize scapular control: start each pull by retracting the shoulder blades.
• Keep a neutral spine during rows and deadlifts; avoid rounding the lower back.
• Breathe exhale on the concentric (pull) and inhale on the eccentric (lowering).
• Choose full ranges of motion to stimulate hypertrophy and joint health.

Beginners, Intermediate, and Advanced Variations

Adjust exercise selection and volume to match experience.

Beginner

• Reduce to 2 sets per exercise and focus on form.
• Use assisted pull-ups or lat pulldowns for vertical pulling.
• Stop well before failure to learn movement patterns.

Intermediate

• Follow the main routine as written with progressive overload.
• Include tempo work (e.g., 2-1-2) on compound lifts to increase time under tension.

Advanced

• Add intensity techniques: rest-pause sets, cluster sets, or heavier negatives.
• Increase volume moderately and monitor recovery closely.

Programming Example: 8-Week Microcycle

Here is a simple 8-week plan to build strength and muscle. Train the pull day twice weekly if you recover well, or once weekly if you train more often.

• Weeks 1–3: 3–4 sets, moderate weight, focus on technique.
• Weeks 4–6: Increase load by 5–10% and add one set to compound lifts.
• Weeks 7–8: Deload by reducing volume 30% in week 8 to consolidate gains.

Case Study: Practical Result from a Back and Bicep Workout

Alex, a recreational lifter, used this back and bicep workout twice weekly over 10 weeks. He began with a 90 lb barbell row for 8 reps and increased to 105 lb for 8 reps by week 8.

He paired the plan with a slight calorie surplus and 7–8 hours of sleep. The combination produced visible upper-back thickness and a 1-inch increase in arm circumference.

Common Mistakes to Avoid

• Using too much momentum on curls and rows reduces muscle stimulus and increases injury risk.
• Neglecting warm-up and mobility increases the chance of shoulder irritation.
• Training biceps before heavy back work can limit pulling performance later in the session.

Final Practical Tips

Track your weights and reps; small weekly improvements compound into major gains over months. Prioritize sleep, protein intake, and consistent training frequency for best results.

If pain (not normal muscle soreness) appears, reduce load and check form or consult a professional. Consistent, progressive training is the most reliable path to stronger back and biceps.