This “Mass Mash-Up Workout” focuses on building muscle volume and mass in the back and biceps. By utilizing supersets, this routine maximizes muscle engagement and promotes efficient hypertrophy. Each superset pairs a back exercise with a biceps exercise, ensuring a balanced and comprehensive workout.
Workout Structure
- Supersets: 4 Supersets
- Total Sets: 24 Sets
- Reps per Set: 8-12 Reps
- Target Muscles: Back and Biceps
Superset 1: Wide Grip Pull Ups / EZ Bar Strict Curl
- Wide Grip Pull Ups
- Target Muscles: Latissimus dorsi, upper back, biceps
- Technique: Use a wide overhand grip to target the upper back and lats. Pull yourself up until your chin is over the bar, then lower back down with control. Emphasize the lower range of motion and hold a slight pause at the bottom for a deep stretch.
- EZ Bar Strict Curl
- Target Muscles: Biceps (brachii and brachialis)
- Technique: Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip. Curl the bar up towards your shoulders without using momentum. Lower the bar slowly, focusing on maximizing the stretch phase at the bottom with a slight pause. Maintain muscle tension in the bottom. Don’t rest the weight on the thighs.
Superset 2: Seated Cable Row / Dumbbell Alternating Curl
- Seated Cable Row
- Target Muscles: Middle back, rhomboids, traps
- Technique: Sit at a cable row machine with feet braced and knees slightly bent. Pull the handle towards your abdomen while squeezing your shoulder blades together. Control the return motion, protract the shoulders, emphasizing the stretch at the forward position with a slight pause.
- Dumbbell Alternating Curl
- Target Muscles: Biceps
- Technique: Stand with a dumbbell in each hand, palms facing inward. Curl one dumbbell at a time towards your shoulder, rotating your palm upward as you lift. Lower it back down, ensuring a full stretch and slight pause at the bottom before alternating.
Superset 3: Dumbbell Bent Over Row / Cable Pose Curl
- Dumbbell Bent Over Row
- Target Muscles: Lats, rhomboids, rear deltoids
- Technique: Bend at the waist with a flat back, holding dumbbells with palms facing each other. Row the dumbbells towards your waist, squeezing your shoulder blades together. Lower the weights back down, focusing on the stretch phase with a slight pause.
- Cable Pose Curl
- Target Muscles: Biceps (brachialis, brachii)
- Technique: Stand in the center of a cable crossover machine, holding handles with an underhand grip. Curl the handles towards your shoulders, keeping elbows fixed. Emphasize the lower 1/3 of the movement with a slight pause before curling.
Superset 4: Barbell Row Prone on Bench / Dumbbell Preacher Hammer Curl
- Barbell Row Prone on Bench
- Target Muscles: Middle back, traps, rear deltoids
- Technique: Lie face down on an inclined or flat bench, holding a barbell. Row the bar towards the bench, focusing on squeezing the shoulder blades together. Lower the bar back down, emphasizing a full stretch and holding a slight pause at the bottom. A cambered bar will provide an ideal range of motion.
- Dumbbell Preacher Hammer Curl
- Target Muscles: Biceps, brachialis
- Technique: Sit on a preacher bench with a dumbbell in each hand, palms facing inward (neutral grip). Curl the dumbbells up towards your shoulders, keeping the upper arms stationary. Lower the weights back down, emphasizing the stretch phase with a slight pause maintaining muscle tension.
Getting the Most From This Workout
To maximize the benefits of this workout, focus on maintaining strict form and control, with a particular emphasis on the lower range of motion and maximizing the stretch phase with a slight pause. This combination ensures comprehensive muscle stimulation, promoting growth in both the back and biceps.
Workout Category: Muscle Building / Hypertrophy / Bodybuilding
This workout is designed to build muscle size and mass, specifically targeting the back and biceps. The use of supersets increases intensity and time under tension (TUT), a crucial principle for hypertrophy.
Target Audience: Intermediate to Advanced
- Intermediate: Suitable for those with a good understanding of back and biceps exercises, looking to increase muscle volume and mass.
- Advanced: Challenging enough for advanced lifters aiming to stimulate back and biceps growth.
Additional Information
- Recovery: Ensure adequate rest between workouts, taking at least one day off every two days.
- Injury Prevention: Prioritize proper form over heavier weights, especially when fatigued.
- Nutrition: Focus on muscle-building nutrition, including sufficient protein intake to support recovery and growth.
- Supplementation: Consider whey protein, multi-vitamins, BCAA’s, creatine monohydrate, glutamine, and omega-3 fatty acids to support training and recovery.
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