Back and biceps workout
The biceps bend your elbow in every row and pull-up, so they go on back day: heavy pulls first, then a couple of exercises for the biceps themselves.
The workout
Back + Biceps
- Pull-Ups4×6–10
- Bent-Over Barbell Row4×6–10
- Lat Pulldown3×8–12
- Barbell Curl3×10–12
- Hammer Curl3×10–12
This is the "Back + Biceps" day from the 3-Day Split program — you can take it in the bot with one tap.
Exercises
Why these groups go together
A row is drawing your shoulder blades together and bending your elbow. The lats and mid back pull, the biceps help, and by the end of the rows they're already loaded. Training them separately the next day doesn't let them recover; on back day they rest with your back.
Start with pull-ups or another vertical pull, then a horizontal one — the barbell row. Biceps go last: barbell curls and hammer curls for the brachialis.
Sets per muscle in this workout
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to run the workout
- Start every pull with your shoulder blades, not your arms — otherwise it's biceps work, not back.
- If you can do fewer than five pull-ups, swap some sets for lat pulldowns or band-assisted pull-ups.
- In the bent-over row hold the torso angle: a torso that rises every rep means the weight is too heavy.
- In curls keep your elbows at your sides; swinging means the weight is too much.
- Log your sets — I'll show whether your estimated max is rising in pull-ups and rows.
Where it goes in the week
In the 3-day split it's the second day, between chest and triceps and legs and shoulders. Don't add heavy deadlifts here: in that split they sit with legs, and on back day your lower back is already holding the bent-over row. In the 5-day bro split back and arms get separate days.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs → Add it. The days land in your diary, and at every workout I'll suggest the weight from last time.
Prefer Telegram? Open the bot — same diary.