Wednesday, December 13, 2017
HomeFitnessMuscle GainBack it up…with 2 Tickets to the Gun Show

Back it up…with 2 Tickets to the Gun Show

“Get big with this back and biceps workout designed to give you an intense pump”!




Do you hit your back with every possible technique and exercise? So why hasn’t your back grown in ages? You need to rethink your back-training plan and implement new techniques for getting this most difficult-to-work body part back on track.

That’s important because your back defines your physique. It gives you that much sought-after V-taper that can make or break any competition aspirations. A V-taper is what really fills out your T-shirts so you look wide, large and in charge. An impressive physique is never complete without a set of wide lats, detailed back and well- defined biceps.

A back and biceps workout is a classic, old-school split . Training back and biceps together is a common bodybuilding strategy since both are “pulling” muscle groups and work together to perform various exercises. Any time you perform a compound back exercise such as a chin-up, pulldown or row, both the back muscles and the biceps will be engaged in the movement. By training these muscles on the same day, it maximizes recovery by preventing overlap throughout the week.

In order to fully stimulate all of these individual muscles, you’re going to want to perform 4 separate exercises. Let’s cover it step by step, starting with your back…




This is a 2 week back building workout rotation that can be inserted into any split routine. Which will have you focusing on load and exercise variations of the same 4 exercises.

Week one will be a heavier week.

Week 2 will be a light week using higher reps.

During each of the 2 weeks of this program you need to focus on maximizing every set. Add weight when you hit the upper level of the rep range for a given set. For example, lat pull downs call for 12 to 15 reps. When you are able to reach 15 reps with a given set, add more weight.

Keep your weight increases small. Better to make slow, steady progress.


Muscular Back Rotation
Week 1 – Heavy
Exercise Sets Reps
Wide Grip Pull Downs

3 6
Supported T-Bar Rows


3 8
Close Grip Pull Downs

4 6
Seated Low Pulley Rows

3 8-10
Muscular Back Rotation
Week 2 – Light ( higher reps)
Exercise Sets Reps
Close Grip Pull Downs

4 12-15
Seated Low Pulley Rows

3 12-15
Wide Grip Pull Downs

4 15
Supported T-Bar Rows

5 15


Bonus: Hyper extensions

To finish off your back workout, you’ll want to perform a Hyperextensions.  Hyperextensions strengthen and builds the lower back (erector spine). A strong lower back is essential in stabilizing the torso and in preventing lower back injuries.

*3x 10-12 reps of Hyper Extensions at the end of each workout.


Pro Tip 1: Squeeze
The most important thing to do on every rep of every set of every back workout is to squeeze it. If you’re doing pull downs, hold the bar at your chest and pull from your elbows to hold it down. If you’re doing rows—cable or barbell—pull the bar to your midsection and hold it there, driving your shoulder blades together as hard as you can.



Get ready to punch your ticket. This grueling, gym-tested routine will help you dig deep for bigger peaks and more defined biceps.


“Circumstances — what are circumstances? I make circumstances.” ―Napoleon Bonaparte

Napoleon may not have been speaking about arm size when he so summarized his resolve but, centuries later, we can definitely put this conqueror’s mentality to work for us in the gym. We are going to create circumstances that will set free even the harshest prisoners of poor arm genetics.

If you have the work ethic, we’ve got the plan. The definitive “gun show” training program for those willing to step out of their comfort zone and suffer their way out of mediocre to new growth and development.



The following 2 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced lifters who have already built quite a bit of strength will utilize more sets, and add techniques such as drop sets and slow negatives to assist with advancing the muscle building process.


Experienced Bicep Workout Routine
Workout One
Exercise Sets Reps
Standing barbell Curls

4 10
Seated Preacher-Bench Curls

3 8-10
Concentration Curls

3 8-10
Barbell or Cable-Curls 21s

2 21
Beginner Bicep Workout Routine
Workout Two
Exercise Sets Reps
Standing barbell curls

3 10
Seated Preacher-bench curls

2 8-10
Concentration curls

2 8-10
Barbell reverse-curl


2 21


Pro Tip 1: Rest

Take a 2 min rest period between each set and stay well hydrated during this intense workout!

Let’s now put it all together, try the sample routines and follow these guidelines.

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Muscle Memory Muscle Memory Magazine is a bi-monthly publication aimed at active men and women who are highly motivated in their quest to improve their fitness, health and lifestyle.Catering to the Lean, Extreme, & Everything In Between!

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