Mass-Gaining Architecture

Back & Biceps Routine

Maximal Mechanical Overload • Streamlined Form & Local Storage

0 / 20 Sets Completed
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Back Exercises
1. Bent-Over Row[cite: 9]
2. Barbell Deadlift[cite: 9]
3. Pulldown To Front[cite: 9]
4. Seated Cable Row[cite: 9]
5. Good Morning[cite: 9]
Biceps Exercises
6. Standing Barbell Curl[cite: 10]
7. EZ-Bar Preacher Curl[cite: 10]
8. Concentration Curl[cite: 10]
9. Hammer Curl[cite: 10]
1. Bent-Over Barbell Row Mid-Back Thickness & Lats Mass
5 Sets
Step-by-Step Execution Guide
1. Hinge forward at the hips with a flat back, knees slightly bent.
2. Grip barbell slightly wider than shoulder-width.
3. Pull bar explosively toward your lower abdomen/belly button.
4. Lower bar under strict control for a deep stretch at the bottom.
Targeted: Latissimus dorsi, rhomboids, traps, rear delts.
Tempo: 3-0-1-0 (3s eccentric descent, explosive drive).
Rest Interval: 120 seconds.
"Keep your torso rigid and parallel to the floor to maximize back engagement."
Set 1Goal: 12 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
2. Barbell Deadlift Total Posterior Chain Mass & Power
4 Sets
Step-by-Step Execution Guide
1. Stand with mid-foot under the bar, feet hip-width apart.
2. Hinge down and grab bar, keeping chest up and spine neutral.
3. Drive through the floor, pulling bar close along your shins and thighs.
4. Lock out hips at the top, then lower with control.
Targeted: Entire back, glutes, hamstrings, traps.
Tempo: 3-0-1-1.
Rest Interval: 150 seconds.
"Brace your core tight and engage lats as if squeezing oranges in your armpits."
Set 1Goal: 10 Reps
Set 2Goal: 8 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
3. Pulldown To Front Lat Width & Upper Body V-Taper
3 Sets
Step-by-Step Execution Guide
1. Sit at pulldown station with thighs locked securely under pads.
2. Grab wide bar with a pronated grip, leaning back slightly.
3. Pull bar down to upper chest by driving elbows straight down.
4. Return upward slowly for a full overhead lat stretch.
Targeted: Latissimus dorsi (outer fibers), teres major.
Tempo: 3-0-1-1.
Rest Interval: 90 seconds.
"Think of your hands as hooks; pull with your elbows to isolate the lats."
Set 1Goal: 8 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
4. Seated Cable Row Mid-Back Density & Retraction Strength
3 Sets
Step-by-Step Execution Guide
1. Sit upright with feet braced on platform and slight bend in knees.
2. Grab handle, keeping spine tall and chest puffed out.
3. Pull handle toward lower abdomen, squeezing shoulder blades together.
4. Extend arms forward slowly, allowing shoulder blades to protract.
Targeted: Rhomboids, mid-traps, latissimus dorsi.
Tempo: 2-1-1-1.
Rest Interval: 90 seconds.
"Avoid excessive swinging; initiate the pull from your scapulae."
Set 1Goal: 8 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
5. Good Morning Erector Spinae & Lower Back Conditioning
2 Sets
Step-by-Step Execution Guide
1. Rest barbell across upper traps (like a squat position).
2. Stand with feet shoulder-width apart and soft knees.
3. Hinge forward at the hips, pushing glutes back until torso is near parallel.
4. Contract glutes and lower back to return to upright standing position.
Targeted: Erector spinae, lower back, hamstrings, glutes.
Tempo: 3-0-1-0.
Rest Interval: 90 seconds.
"Use lighter weights and keep your spine strictly neutral; precision is key."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
6. Standing Barbell Curl Biceps Mass & Heavy Load Capacity
5 Sets
Step-by-Step Execution Guide
1. Stand tall holding barbell with shoulder-width, underhand grip.
2. Keep elbows pinned firmly at your sides throughout the movement.
3. Curl bar upward, contracting biceps hard at peak flexion.
4. Lower bar slowly over 3 seconds to full arm extension.
Targeted: Biceps brachii (long and short heads).
Tempo: 3-0-1-0.
Rest Interval: 90 seconds.
"Avoid swinging your torso; strict form guarantees direct biceps overload."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
Set 5Goal: 6 Reps
7. EZ-Bar Preacher Curl Strict Isolation & Lower Biceps Peak
3 Sets
Step-by-Step Execution Guide
1. Rest upper arms flat against preacher bench pad, holding EZ-bar.
2. Unrack and lower bar smoothly until arms are fully stretched.
3. Curl weight upward in a deliberate arc toward your chin.
4. Squeeze hard at the top before descending in control.
Targeted: Short head of biceps brachii, brachialis.
Tempo: 3-0-1-1.
Rest Interval: 90 seconds.
"Preacher benches eliminate momentum completely for maximum muscle isolation."
Set 1Goal: 6 Reps
Set 2Goal: 8 Reps
Set 3Goal: 10 Reps
8. Concentration Curl Peak Contraction & Supination Focus
2 Sets
Step-by-Step Execution Guide
1. Sit on bench, legs spread, resting right elbow against inner right thigh.
2. Hold dumbbell with arm extended downward toward floor.
3. Curl dumbbell up while supinating wrist (pinky up) at the top.
4. Hold a 2-second peak squeeze before lowering slowly.
Targeted: Biceps peak definition and inner head.
Tempo: 2-0-1-2 (2s peak contraction squeeze).
Rest Interval: 60 seconds.
"Supinating your wrist at the top recruits maximum muscle fibers for an ultimate peak."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
9. Hammer Curl Brachialis Thickness & Forearm Mass
3 Sets
Step-by-Step Execution Guide
1. Stand or sit holding dumbbells at your sides with neutral grip (palms facing in).
2. Keep elbows locked by your torso without swinging.
3. Curl weights upward keeping palms facing each other throughout.
4. Lower slowly over 3 seconds back to starting position.
Targeted: Brachialis, brachioradialis, biceps long head.
Tempo: 3-0-1-1.
Rest Interval: 60 seconds.
"The neutral grip targets the brachialis, pushing the biceps up for overall arm thickness."
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps