Back and Bicep Workout The Best Pull Day Destruction


PULL DAY Full Workout | Pre-Workout Of Champions

Video taken from the channel: Chris Bumstead


Back & Biceps Full Routine

Video taken from the channel: Mike Thurston


Full Back & Biceps Workout With Justin St Paul

Video taken from the channel: Mike Thurston


DUMBBELL HOME Pull (Back & Bicep) Workout! Build Muscle in 15 Minutes! #CrockFitApp

Video taken from the channel: Alex Crockford



Video taken from the channel: Damien Patrick



Video taken from the channel: Obi Vincent



Video taken from the channel: Tristyn Lee

Back and Bicep Workout: The Ultimate Pull Day Destruction — Tiger Fitness. This high volume pull day will change your life and gains. Destroy your back and biceps and build more muscle using this workout routine. This high volume pull day will change your life and gains.

Destroy your back and biceps and build more muscle using this workout routine. In this video I show you my current pull day workout. I explain each exercise and give a brief tutorial. I also have 2 different pull days that I rotate between in my PPL split.

I will be making a. This is the phase B pull day workout in my push pull leg split. How I would recommend using this split is as follows: Day 1Push Day (Phase A) Day 2Pull Day (Phase A) Day 3Leg Day (Phase A. Here now are 4 examples of what a back/biceps day could look like using the guidelines and recommendations we just covered. Back/Biceps Workout #1.

Bent Over Barbell Rows 4 sets of 5-8 reps; Lat Pull-Downs 3 sets of 8-10 reps; Dumbbell Curls 3 sets of 10-15 reps; Face Pulls 3 sets of 10-15 reps; Barbell Shrugs 3 sets of 8-10 reps; Back/Biceps. For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of flaring them up and out.

Do 4 sets of 10-12 reps. Mid-Workout Supplements. One tip you may not hear often is a mid-workout supplement.

Halfway through your back and bicep workout, take some BCAA. The back and biceps workout split is a classic because of how well they both go together. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. There are tons of other ways you can “workout your back and biceps” with Best Back and Bicep Workout for Mass (Superset!) Read More ».

If you’ve spent the past few years following the same body-part split— chest on Monday (duh, bro), then back, shoulders, arms, and legs—we’ve got some news for you: It’s time to change it up.. While Matt Pudvah, C.S.C.S., head strength coach at the Manchester Athletic Club in Manchester, MA, admits that a typical body-part split isn’t a bad approach to accumulating the volume. If you work biceps the day before back, your biceps will be fatigued and could limit your back workout productivity.

Squats and Deadlifts: Don’t train squats and deadlifts on back to back days. Both squats and deadlifts utilize many of the same muscle groups. Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back.[1] In your workout: If you’re going heavy (sets of fewer than about 6 reps), do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout. Workout part 2: biceps.

We are going to finish off this bodybuilding back workout with with the biceps, then the forearms. Exercise 1: barbell bicep curls. I would recommend using the EZ bar, simply because it is easier on the wrist.

Put on lighter weight in order to let you do slower and more controlled reps.

List of related literature:

When you hit a rear double-biceps pose, the traps and the muscles of the upper and middle back are dominant, but all the muscles from elbow to elbow play their part, including the biceps and the rear delts.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Cleaning the barbell off the floor works the traps and the biceps as well.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Back and biceps (pull)

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The second day focuses on the back and biceps musculature (the pull day).

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

I personally love doing these at the end of a Pull workout, to finish off my biceps.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

The pressing musculature just does not get enough specific work from deadlifts.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Pulling your body up works your biceps, fore— arms, lats, upper back/midback, traps, and rear shoulders.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Push—pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps).

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Spend enough time with these guys, and you’ll hear stories of triceps that scrolled up the arm like a window shade during deadlifts, pectorals that ripped apart in a sea of purple discoloration on bench presses, and biceps that imploded so spectacularly they simply ceased to exist.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • BACK
    Lat Pulldown
    Seated Row
    Front Lat Pulldown
    Cable Face Pulls/Rear Delt Fly (Superset)
    Single Arm Plate Loaded Row
    Preacher Curl
    Incline Dumbbell Curl (1&1/2 Curl)

  • Is there a replacement exercise for 4:55 as those things he leans on are really long in my gym so I can’t get in the same position.

  • I just came back from the gym from doing this workout. someone hit on me while I was doing the dumbbell rows. thanks Damien, ill pretend it was you telling me “good form”

  • Bro I can not work with weight because energy of my hands is very less so can u please tell me how to increase power of my hands so I can work with waight please

  • Many many wish you happy birthday �������� bro ������ take enjoy in your life bro you are such a fantastic man in the world and your videoes is so motivated me and I wish you bro you got your dream what you want in your life ������������

  • but tristyn why you dont tell us your fitness pal apk share your apk link pleas we want to know how you know eggs have protein meat and….

  • OMG…! BOTH Of You…GODS (! ) Are Absolutely MAGNIFICENT…!!! But…to be altogether truthful…i have to ‘admit/confess’ (…?!) that i find Mr*Justin*St*Paul To Be TOTALLY, Irresistibly, GORGEOUS…Beyond Compare (…i LOVE All HIS Sexy, Macho-HE-Manly, BODY HAIR…On THAT Amazingly MUSCULAR BODY/PHYSIQUE…!!)!!! <3 <3 <3

  • Form is super strict with pauses on each exercise. That’s how I’ve always trained as well. Props for paused reps on the Pendlay rows as well because most people just bounce weight during that exercise.

    I’ve personally never liked the back/bicep pairing though. Your biceps are already getting a ton of volume with each pulling exercise you do. So adding curls on top of that always seemed like overkill to me. I’ve always been a fan of either full body or upper/lower as opposed to bodypart splits. But that’s just me. LOL

  • FULL WORKOUT WARM UP SKI Forearms Peanut roll x 30-40secs both sides KNEELING REACH x 5 both sides BANDED MOBILITY x 10

    4:20 1A: Face Pulls 2sets x 10reps @ 2-3sec Tempo 3rd set drop set (10×10)
    4:36 face pulls tips retract, squeeze, pull, come back
    5:20 TIPS keep squeezing your lat. Do not relax them. 1B: Lat cable pull overs 2sets x 10reps @ 2-3sec Tempo, 3rd set drop set (10×10)

    Keep muscle under tension. Do not relax them. Find your angle
    2A: Cable Bicep curls, 3 x 10 (3sec tempo)
    2B: Cable Bicep curls, 3 x 8-10 (1sec tempo)
    TIPS 6:44 progress overload tip. Find your drop set weights

    8:32 3A: T Bar Rows or DB rows sets x 10reps (2sec Tempo)
    9:32 3B: Tempo Pull ups 3sets x 5reps (3-4sec Eccentric tempo)

    4A: Barbell Bicep curls, 2sets x 10reps, 3sec Tempo
    4B: Barbell bicep curls, 2sets x 10reps, 1sec Tempo

    13:03 5A: Lat Pull down 2 sets x 10 reps, @ 2-3sec tempo 3rd Set a Dropset (10×10)
    13:42 5B: Close grip Standing High rows 2sets x 10reps, @ 2-3sec tempo,
    3rd Set a Dropset (10×10)

    16:36 6A: Single Arm DB Rows 2x 10 (each arm ) @ 2sec tempo
    18:05 6B: Preacher Curls 2 x 10-12 (each side) @ 3-4sec Tempo
    7:31 TIPS droplets. Find your failure weights

  • when activating the lats with the cable how pull, how much weight are you using? for the sole purpose of activating the muscle should i be going super light?

  • Do you do any donuts for the holidays?
    Reminds me of the time i told my wife the local Chinese takeaway was doing sweet and sour turkey, instead of chicken, for the Christmas holidays, and she went in and asked for it��

  • Hi guys, need opinions. How you see my pull workout hypertrophy day?
    My goal with this workout is to build muscle( I have other days in which I train strength, and other days more focused on endurance, but in this case will be build muscle.)
    Here the workout.

    Pull workout
    “Hypertrophy day”

    Warm up:
    -Explosive Pull Ups 5×6

    -Weighted pull ups 3×8
    -Bend Over Barbell Row 3×8
    -Weighted chin ups 3×8
    -Bicep curl Ez Bar 3×8
    -Spider curl 3×8
    -Max Pull Ups

  • Besides some basic changes like pull ups first, do you think this is a good pull routine for lifter that are not lifting for years (you know, not complete beginners but still not really fit yet)

  • Great videos mate, love the focus on form, negative and time under tension. So important.

    I’d like to know how you put your supersets together. Are there different categories of superset you do? Sometimes it seems like we’re training different muscle groups (chest/tris), other times we’re doing 2 or 3 similar exercises eg range of pull downs.

    Ive always enjoyed supersets but they’ve always been a bit random. I guess I’m looking for some rules/focus to help create my own supersets and pair excersises properly.

  • Please make a full arm video for thicker arm with full warm up and pre workout prep. I am loving your legs vids. I have seen a load of progress following them

  • Big thanks to you Obi for sharing such important tips and workouts. I’m starting to see huge changes following your videos been training for many years and your workouts are most effective. Hard as hell but fully worth it. God bless you

  • I’ve never been able to do a Bent over reverse fly as my elbows and shoulders hurt and sometimes pop when trying to do those. weird.

  • Do I keep the weight the same for all the reps or go a little heavier each set? I’ve been keeping the same weight for the sets so far.

  • I’m so thankful for these exercises but i only have one question: Is 15 minutes high intensity strength training like this enough in and for every training day in 3 day split schedule?

    Hence it’s most common for people to do 60 minute strength training workouts but i guess the decreased rest in these workout videos cancel out the length of the workout?

  • ego lifting on your dumbell row. Too much body swinging. You would get better results if you used a weight you could handle. Positive advice brother. Don’t think im dissing you

  • Your videos are PERFECT! Good demonstration, explanation, and information in every video! You stand out compared to other bodybuilders, because you stress time under tension and give demonstrations on what your talking about while working that muscle group!

  • 1) shoulder width grip barbell row (4×15-12-12-10) push chest forward and squeeze lats on every rep.
    2) dumbbell row (4×15-12-12-10) put free arm on high bench, hips and back foot facing forward, rowing arm goes in front of toes of front foot, and drives back to hip.
    3) seated cable rows (4×15-12-12-10) keep chin down, move chest forward when driving elbows back.
    4) superset, wide grip lat pull down (3×10) lat press down (3×5)
    5) seated to standing barbell curl (2×5 2×6)
    6) incline hammer curls (6×15-12-10-10-12-15) keep chair on second highest click)
    7) cable mid-iso curls (3×15-12-10) cable is at pelvis

  • 13:19 c’mon!! Don’t edit out the story. We all know you were about to say something about someone in red��
    I knew you’ll talk about it and was waiting for it but you edit it out ��

  • Guys, is this routine ok for a natural? Im not saying Obi isnt, but i am. Is this routine in PPLPPL fashion ok or is it too much volume for us mere mortals?

  • Sir i am your Biggest fan ��. Sir my humble request to you that please tell us how to breathe during the exercise please sir please ����

  • On the barbell row, when the drop set comes in.. what do you mean by 10-5?
    Ten reps then 5 reps?

  • I’ve been following this workout plan while following your clean bulking diet aswell for one month, can tell massive difference. Thanks DP:D

  • Yo man. I drive 14 hrs a day and try to hit gym 5 days a week but as I m growing older (33) the more exhausted I feel so I decided to change my gym routine. Here is what I do know please let me know what needs to be changed or added.
    Day 1 chest and tricep
    Day 2. Cardio and some legs
    Day 3 back and biceps
    Day 4 cardio
    Day 5 shoulder and traps and mix some biceps.
    Off 2 days
    On workout days I try to burn 350 calories on treadmill in 20 mins.

  • 40 sec exercise, 20 sec rest after each exercise. Repeat 3x

    Bent over row
    Single arm row (Left/Right)
    Single arm row (Right/Left)
    Bent over reverse fly
    Bicep curls


  • I have a question, im still too weak to do pull ups, what back workours would you recomend for me since im just starting out at the gym

  • hello sir, i’m a big fan of you….im from india i dont no english but i type here my best…
    so, now i’m doing your ppl workout for mass 101 in this days…so, how many weeks should i do this split….
    (6 weeks or 9 weeks or 12 weeks). pls reply and how many weeks after should i change my workout split..
    And what about the cardio abs and 4arms exercise in this split…

  • Bro the whole point of a 8-12 rep range is for medibolic stress and an extremely slow tempo so idk why ur doing ur hammer curls like that

  • Hey Damien just a quick question.. I noticed in this video and your chest, shoulders, triceps workout video you had no flat bench press or deadlift.. why is that?

    Also is incorporating separate calf and forearm workouts in your routine necessary? I know you do abs separately but what about the rest?

    Thanks mate

  • I’m curious to what Tristyn would look like if he wasn’t as shredded cause for his frame he’s decently big but the stritaions make it difficult to gauge his overall size

  • You think you can edit this when you get a chance? It’s kinda long and I usually go off the workout you typed in under the video. Appreciate it. Much love sir!!

  • I’m turning 15 and got my dumbbells recently and I think by far your push and pull exercises are the best. Through the week should I do push/pull/rest? Thanks

  • Okay so I absolutely cannot do the bent over reverse fly, the dumbells are too heavy for me. I need a alternative exercise that could still target the same muscles. If you know one please help me.

  • Cheers man! This was just what I was looking for! Love the commentary during the rests too, like having a training buddy. Looking forward to more videos!

  • This is great workout Alex. Starting training again after a lapse of few years and your videos have me going at it hard again at home. Will rejoin the gym once lockdown allows it. Those flys are tough!!

  • Another great workout man. I appreciate your videos alot, haven’t had this good of a pump in awhile. Definitely expanding my excercise knowledge!!!!

  • Remember mechanical tension is the main driver for hypertrophy. Highest mechanical tension comes under slowest contractions, i.e when the weight starts feeling heavy and moving slow which requires the most force production. Times that by volume which is the number of stimulating reps (slow moving high force reps as proximately to failure gets closer) done over a workout and you’ve got your hypertrophy formula. High reps, low reps, timed sets whatever the goal has to be 3-4 of those slow moving stimulating reps every set. Go into each set with that goal in mind and your workouts get turbo charged.

  • wtf… with all those muscle guys… I do more weight in the biceps area… but when it comes to chest and legs,, they multiple my weights… godamn maybe genetics

  • 99% of u won’t see this but i want you to have an amazing and bless day ur special n nothing would change that p.s if u can please support me i’m close to 320 subs��

  • Every time Chris talks and the way he talks it sounds like he is going to start a sentence saying “one time in band camp……………..”

  • I changed the reverse flies and instead used a band which helped me control more the back and feel like it worked fine Alex. What do you think? Overall I love the workout, have used it for the last 2 weeks. Thanks!

  • After doing back, when i start doing biceps… i can’t lift that i can lift easily if do biceps on other day seperately… ( my biceps feels like locked )
    Please if anybody can help me….

  • I have to say that I was feeling kind of down yesterday and didn’t really want to workout at home but I did this with my two dumbells and I felt tons better. Great workout! Amazing how good a workout you can get in 15 minutes. Thanks Alex!

  • Do you have any tips or pointers on what to do or not do when training with scoliosis? I’ve trained regularly for about 6 years, and have had great results, but i feel that I’ve reached a point where it’s hindering me from working properly as my lower back is constantly hurting….
    Is there any stabilizing excersices that will help prevent the pain and constant muscle soreness? Chiropractors and massage therapeuts are of little help as nothing seems to really work

  • I notice a bunch of guys in there looking like they’re going through the motions of lifting weights and not building their bodies to the best of their abilities. I don’t want to be that guy. I want to follow your workout plan down to the T and see results. Not two years from now doing the same crap that obviously doesn’t work and looking the same with no change in my body. Thanks man. Subscribed.

  • Inspired bro, use to want to be a massive bodybuilder but now I like your Look big but still functional and healthy, also out look on life in general very positive keep up the great content peace!

  • I didn’t include reps and sets in the workout summary but we did around 3-4 sets for each exercise, with rep ranges around 8-12 (15+ for the rear delt flys). Generally speaking the number of sets you do is really dependant upon a number of factors the time you have available to train, your training experience, training frequency, calorie intake and so on.

  • Chest and tricep?, and.. back and bicep?
    chest and bicep?, and.. back and tricep?

    What is a good combination?
    thank you who’s answering

  • The guy with black hat is very precise and does almost perfect movements. I always check if presses are straight before I start working out, many machines are not precisely well made, check the seats if they are centered with the cables, otherwise move a bit left or right to be in the center.

  • Simple and doable. Thank you for not complicating it 2 much. Most people might be thinking is that enough. With push pull legs u shouldn’t go balls out everyday. I made that mistake idk just my opinion

  • This is a great video and love all the explanations and which muscles you’re working out. Definitely going to use this tomorrow while I’m at the gym. Keep up the amazing work. And y’all look like Superheroes! Lol.

  • Literally 99% won’t send this but if you do,

    I’m Virtual Hugs to anyone who needs it! Stay safe everyone and stay positive during quarantine! ��

    My dream is to hit 1k subs, unfortunately I’ve been struggling recently����‍♀️

  • Hey guys! Today’s my birthday! I just turned 18 so I’m no longer “17 Year Old Tristyn Lee” haha! Drop a comment if you’re excited for another year of ridiculous content!

  • Chris if you see this go to a physical therapist for the tendonitis if you haven’t. My friend had tendonitis. Got some sport tape on. Could still go to the gym, and the tendonitis was gone in a week

  • Hey Mike, thanks for sharing your experience and your energy! I’m a swimmer and cyclist, and I do weight training too because I love having muscles on a swimmer body. I’ve been following you for years now and I always appreciate your tips. Best to you.

  • Is it a good idea to use this plan for a long time (a few months) if you train push/ rest day/ pull/ rest day/ legs/ rest day?
    It turns out that pull day is once every 6 days. Is this training suitable for such a period of time between the next pull day?
    This workout looks sick, I can’t wait for a day at the gym to try it out, thank you Obi.

  • India k Hindi vaale bhaiyo k liye
    Just check the channel if you don’t like it no problem. We just need 10 more subscribers for a 500.

  • Mike Thurston, one of the best physiques on the youtube scens for sure. Very good content and superb quality. Maybe one day we will make a video together. In the mean time This comment is not related to the video, I am taking advantage of the huge bodybuilding following to get views for my PULL workout and hopefully a couple of subscribers. You can check the video on ( ) or by clicking my channel. Finally, feel free to let me know if this comment bothers you and I will take it off. In the mean time, its all love <3

  • Mike Thurston, one of the best physiques on the youtube scens for sure. Very good content and superb quality. Maybe one day we will make a video together. In the mean time This comment is not related to the video, I am taking advantage of the huge bodybuilding following to get views for my PULL workout and hopefully a couple of subscribers. You can check the video on ( ) or by clicking my channel. Finally, feel free to let me know if this comment bothers you and I will take it off. In the mean time, its all love <3

  • Just gave this a go and I thought it was really good. With there being so many sets and reps I was finding it hard to complete all the reps on some of the exercises towards the end. I’m not sure if that means I should have started lighter or if that’s fine?

  • Bro I really love your channel.
    You’ve done body part for mass 101 series.
    You’ve done PPL for mass 101 series.
    I was really disappointed to not see a Full Body for mass series by you.

    It would be awesome if you did one, maybe in a M-W-F template!