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workout split for back and biceps

Here’s a Back and Biceps Workout Split that helps build width, thickness, and strong arms. It’s perfect for all levels and pairs well with a chest/triceps day.

 Back & Biceps Workout Split

Day: Back + Biceps

Do this 1–2 times per week. Rest 60–90 seconds between sets.

Warm-up (5–10 min)

          Arm swings, band rows, light lat pulldowns or pull-ups (2 sets)

Back Focus (Compound + Isolation)

  1. Deadlifts
    4 sets x 5–6 reps
    Heavy lift for total back and posterior chain

  2. Pull-Ups or Lat Pulldown
    4 sets x 8–10 reps
    Lats and upper back width

  3. Barbell or Dumbbell Bent-Over Rows
    3 sets x 8–10 reps
    Mid-back thickness

  4. Seated Cable Row (or One-Arm Dumbbell Row)
    3 sets x 10–12 reps
    Middle and lower lats focus

  5. Face Pulls or Rear Delt Flys
    2–3 sets x 15 reps
    Upper traps and rear delts

Biceps Focus

  1. Barbell or EZ Bar Curl
    3 sets x 8–10 reps
    Mass builder

  2. Incline Dumbbell Curl
    3 sets x 10–12 reps
    Stretches and isolates biceps

  3. Hammer Curl (dumbbell or rope)
    3 sets x 12 reps
    Targets brachialis and forearms

Optional Finisher: Superset

  • Chin-Ups (to failure) + EZ Bar Curls (15 reps)
    2 rounds

 Weekly Split (Sample)

DayFocus
MondayChest + Triceps
TuesdayBack + Biceps
WednesdayRest / Active Cardio
ThursdayLegs + Core
FridayShoulders + Arms
SaturdayBack + Biceps (2nd)
SundayRest or Full-Body Stretch
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