Full Bodybuilding Back and Bicep Hypertrophy Workout Routine , FREE Bodybuilding Workout

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Full Bodybuilding Back and Bicep Hypertrophy Workout Routine , FREE Bodybuilding Workout

This was the back workout that part of week 2 or the 9-11 rep range week . It is the major day for back with a little bit of biceps added to cover the minimum work of hitting each body part twice a week. To get the whole program and follow along hit the link below to download the free workout program.


Table of contents

3:44 Pull Ups 4 sets of 9-11 reps
4:09 Penlay Row 4 sets of 9-11 reps
4:41 Pulldowns to the front 4 sets of 9-11 reps
5:04 Pulldowns to the rear 4 sets of 9-11 reps
5:33 1 arm landmine row FST-7 https://www.youtube.com/watch?v=rY4HJXwu_A0

giant set 3 sets of 12-15 reps each exercise
6:00 EZ bar curl
6:10 Preacher Curl
6:24 Hammer Curl

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Building a strong back is vital element of bodybuilding where it is said to be the core body parts to workout. Every single popular bodybuilder we know today who has reached a high level of success knows the importance of a strong back.

We have compiled for you few of the great back workout exercises that you can implement and enjoy the results with consistent hard work.

Lets get started and discus the top back exercises. Also note that the exercises mentioned are in no particular order, and each of them is extremely important to build a well structured and complete looking back.

Great Back Workout Exercises

Missing any of these would have a clear result on your back shape and strength. So make sure that you incorporate them into your every single back workout.

#1 Dead Lifts

Dead Lifts, the mother of all back workouts I would say. Its extremely effective for building your lower back and balancing muscles. Many great bodybuilders are known to get started with their back workouts from Dead Lifts.

There are various types of Dead Lifts. Below are the most popular ones.

Dead lifts work almost your entire lower back and your legs, with majorly your lats, lower back, abs, glutes, hamstrings, and calves, ie the entire posterior chain.

#2 Bent-Over One Arm Dumbbell Rows

Bent-Over One Arm Dumbbell Rows is great for your lats thickness. It is just like the barbell rows though it effects only one lat at a time as being an arm dumbbell row.

#3 Bent Over Barbell Rows

Just like Bent over dumbbell rows, this version engages not only the latts but the mid section of back too. All of these mentioned back exercises their individual parts in building an overall perfect back. So make sure you don’t miss any.

#4 Pullups

Pullups are awesome. Personally, I would do a short warm up session every day starting with Pullups, and it’s one of the factors that helped my back being my strongest muscle group.

#5 T-bar Rows

T-bar rows give an epic stretch to the lats. T-bar rows would generally hit your entire back, though focusing majorly on your Rhomboids and Biceps.

#6 Seated Cable/Handle Rows

Seated cable rows are once again, a crucial exercise for building depth into your back. It workouts almost your entire upper back and just can’t be ignored.

#7 Weighted Back Extensions

Weighted back extension are great for targeting your lower back. You can either use a plate, dumbbell or can simply start of with your body weight.

Hyper weighted back extensions would majorly hit your lower back with some effect on Glutes, Hamstrings too.

#8 Machine Rows

And finally, one of my personnel favorite, Machine rows are extremely effective for giving definition to your lower lats.

So in an all, these exercises are a must to have in your back workout circuit and I personally can’t imagine doing a back workout with these awesome exercises for building a complete looking back.

Workout videos: https://www.youtube.com/playlist?list=PLHhtBvrrVsPWYuRtw1kvmm7hevD-6iwUq
Fitness tips: https://www.youtube.com/playlist?list=PLHhtBvrrVsPUvfTInD2TzLLsteuNCYWTp
HIIt Workouts : https://www.youtube.com/playlist?list=PLHhtBvrrVsPXkYavIQMImR_n2qG_roLhi


Jonathan Casares says:

Now thats a back attack!!!!!!

Tonys Pure Fitness says:

Your front pulldown form is on point I use that same hook type grip. Stopped doing the rear pulldown a while back maybe I might try it today to see if I feel it in a new area…Great content as always bruh.

Dennis Neuber says:

Solid back workout man.

Christian Durbin says:

Man, you are killing the workout and motivation – putting all that stuff together takes a lot of time and you doing it for free is awesome.

I have not tried doing one armed landmine rows that way, seems like a much better way to do it than what I tried…

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