Back and Bicep Day – Efficient Muscle Building Workout

Back and Bicep Day – Efficient Muscle Building Workout

Workout of the Day #38

If there’s one muscle group that truly distinguishes the boys from the men, it’s undoubtedly a big, strong back. Back development is the foundation of an amazing physique. It’s where physiques shine and where strength is built. I’ve seen men with huge arms and a big chest, but I’ve never seen a weak guy that had a big back. Here is a great workout catered for building a thicker back that includes some of my favorite bicep exercises. Make Today Count.

Weighted Pull-Ups

Wide-Grip Cable Rows

EZ Bar Bicep Curls
5×15-20 (bring the bar down slowly, adding more tension to the biceps, tearing more muscle fibers)

Cable Hammer Curls
(start at a weight you can do for 10 reps, then drop 5 pounds every 10 reps)

Back Extensions
(slow coming down with the weight. remember, with volume training, the muscle develops through time under tension!)

If you enjoyed this workout, go check out another Back Workout I crafted up recently. I’ve gotten great feedback on this one, it’s intense but it’s one heck of a killer workout!

Wod #30 Upper/Lower Back Workout for Strength


Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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