Back and Biceps workout: Pull-up, Barbell Bent Over Row and 5 more
A back-and-biceps day of 7 exercises and 21 working sets, built by a SPLYT user and published without their name. It takes about 45 minutes and uses barbell, cable and dumbbell.
Most of the work goes to the biceps (9 sets), lats (6 sets), upper back (6 sets). It opens with pull-up and finishes with dumbbell hammer curl.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Pull-upLats- Sets
- 3
- Reps
- 8
- Rest
- —
Barbell Bent Over RowUpper back- Sets
- 3
- Reps
- 8
- Rest
- —
Lat PulldownLats- Sets
- 3
- Reps
- 10
- Rest
- —
Seated Cable RowUpper back- Sets
- 3
- Reps
- 12
- Rest
- —
Barbell CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Incline CurlBiceps- Sets
- 3
- Reps
- 12
- Rest
- —
Dumbbell Hammer CurlBiceps- Sets
- 3
- Reps
- 12
- Rest
- —
Sets per muscle
21 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: Barbell · Cable · Dumbbell · Bodyweight
Questions
How many sets is this back and biceps workout?
21 working sets across 7 exercises: 3 of pull-up, 3 of barbell bent over row, 3 of lat pulldown, 3 of seated cable row, 3 of barbell curl, 3 of dumbbell incline curl and 3 of dumbbell hammer 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.
More routines
- Back and Biceps workout: Bench Pull-ups, Barbell Bent Over Row and 4 more
- Back and Biceps workout: Pull-up, Dumbbell One Arm Bent-over Row and 4 more
- Pull workout: Lat Pulldown, Cable Reverse-grip Straight Back Seated High Row and 8 more
- Upper Body workout: Lat Pulldown, Dumbbell Reverse Grip Incline Bench Two Arm Row and 7 more
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.