Back and Biceps workout: Bench Pull-ups, Barbell Bent Over Row and 4 more
A back-and-biceps day of 6 exercises and 16 working sets, built by a SPLYT user and published without their name. It takes about 35 minutes and uses bodyweight, machine and barbell.
Most of the work goes to the lats (8 sets), biceps (5 sets), upper back (3 sets). It opens with bench pull-ups and finishes with lever bicep curl.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Bench Pull-upsLats- Sets
- 3
- Reps
- 8, 6, 8
- Rest
- —
Barbell Bent Over RowUpper back- Sets
- 3
- Reps
- 12, 8, 6
- Rest
- —
Lever Front PulldownLats- Sets
- 3
- Reps
- 10, 8, 10
- Rest
- —
Pull-upLats- Sets
- 2
- Reps
- 12, 15
- Rest
- —
Dumbbell Hammer CurlBiceps- Sets
- 3
- Reps
- 10, 8, 10
- Rest
- —
Lever Bicep CurlBiceps- Sets
- 2
- Reps
- 12, 15
- Rest
- —
Sets per muscle
16 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Bodyweight · Machine · Barbell · Dumbbell
Questions
How many sets is this back and biceps workout?
16 working sets across 6 exercises: 3 of bench pull-ups, 3 of barbell bent over row, 3 of lever front pulldown, 2 of pull-up, 3 of dumbbell hammer curl and 2 of lever bicep curl. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.