LEP Fitness


Workout of the Week: Back, Biceps & Abs…


V- Taper & Guns Workout…

Workout of the Week: Back, Biceps & Abs…

I did this Back, Biceps and Abs workout this morning and I can barely move my arms! If you are unsure of the exercises check them out on YouTube first.


  • 10 minutes of foam rolling (back, shoulders)


  • Wide pull ups – 4 sets x 6-10 reps
  • Lateral pull down – 3 sets x 10-15 reps (3:1 tempo)
  • Seated cable row – 3 sets x 10-15 reps (hold contracted position for 3s of each rep)
  • DB pullover – 3 sets x 15-20 reps
  • One arm DB row – 2 sets x 15-20 reps each arm (explosive, go as fast as possible)


  • Alternating DB curls – 3 sets x 10 reps (each arm)
  • DB hammer curls – 3 sets x 10-15 reps (2:2 tempo)
  • DB preacher curls – 3 sets x 15-20 reps (2:2:2 tempo)


  • Hanging Leg Raises – 3 sets x 10-15 reps
  • Cable crunches – 3 sets x 15-20 reps
  • Floor reverse crunches – 3 sets x 10-20 reps
  • Plank x 1 set (Hold as long as possible)


  • 10 minutes of stretching


  • Rest 60s between each set

Things to Avoid for Bigger Biceps

Your back and bicep workout habits highly determine your gains. A good grip can help your arms get as big as the famous Hollywood actor, Sylvester Stallone. 

However, one mistake that many people do is not giving their arms ample time to rest up in between exercises. Giving your muscles a chance to recover helps prevent injury.

Check out these workout tips for your biceps:

1. Rest Your Muscles

Because your muscles lose power and strength hours after exercising, allow your arms to recover. Note that after 36 to 48 hours exercising, your muscles will get stronger.

2. Perform Leg Exercises

Before performing arm exercises, it’s a good idea to perform leg exercises first. It will lead to stronger and bigger arms as compared to arms exercises alone. 

After training your legs, growth hormones and testosterone in the blood increases. Train your arms after to get superior outcomes.

3. Use Complex Movements

Isolation exercises are considered the backbone of your arms workouts. However, you will never build big arms without powerful and strong surrounding muscles. Adding complex exercises is important to target your forearms, back, chest, and shoulders. 

Build your triceps by performing additional weighted dips, barbell overhead presses, and close-grip bench presses. Also, you can build your biceps through reverse-grip barbell rows and chin-ups.

4. Don’t Neglect Your Triceps

While too many people work their arms or biceps only, it’s important to give your upper arms or triceps some size because they occupy two-thirds of the upper arm. If you want to build big arms, hammer your triceps like what you do with your biceps.

5. Vary the Volume

Build massive arms by trying varying levels of intensity and volume. For example, spend 3 to 4 weeks developing a muscle group with band-resisted curls. Try extra-heavy 5 reps for about 4 or 5 sets.