Arm and Back Workout Description and Instruction:

arm-and-back-workout-description-and-instruction Info

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Arm and Back Workout

Welcome to our Arm and Back Workout instruction guide!

The back and bicep workout below is one of our muscle building workouts and focuses heavy pull exercises that work your arm and back muscles as well as some isolation bicep exercises to get “the pump.”

Follow the instructions below and instructions on the individual strength training exercises pages to be most effective in your journey to ginormous. First, a quick summary:

Workout Summary: Arm and Back Workout
Training Level: Intermediate
Main Goal: Gain Muscle Mass
Days Per Week: 1
Workout Type: Single Muscle Group

Arm and Back Workout Description and Instruction:

Working your back and biceps in the same routine is an effective way to structure your workouts as your biceps are called upon in the majority of pull exercises like the seated cable row, lat pull down, chin ups, etc. 

On the other hand, your triceps, the other large muscle in your arms, are generally called upon in push exercises – like the bench press exercise, close grip bench press, pushups, etc (See our Chest Workouts Main Page, Tricep Workouts Main Page, or “The Shocker” Chest and Tricep Workout).  



  • Use a weight that will allow you to complete only the listed number of reps.
  • Rest 1-3 minutes between each exercise.
  • Exercises in the superset should be done one after another, but you should still take your standard rest time. 

Exercise Sets Reps
Lat Pull Down 3 8
One Arm Bar Curl 2 8
Dumbbell Rows 3 8
Preacher Bar Curl 2 10-12
Straight Sets
Narrow Parallel Grip Chin Ups 2 10
Reverse Grip Bent-Over Row 2 10

  • All Muscle Building Workouts
  • Strength Training Exercises
  • Back Exercises and our chosen Best Back Exercises
  • Bicep Exercises and our Chosen Best Bicep ExercisesBuilding
  • Big Arms – A How to Article 

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