💥 Training Day 9: Back & Biceps (Rows + Pull-Ups) – Strength and Width

💪 Build a Wide, Powerful Back and Defined Biceps

Welcome to Day 9, Gym Beast! Today, we’re hitting your back and biceps with a focus on rows and pull-ups, two of the most effective exercises for building width and strength. A strong, defined back doesn’t just look impressive—it also supports better posture, stability, and functional strength. Paired with bicep curls and isolation work, you’ll target every muscle in your back and arms for a complete upper body workout.

🎯 Today’s Focus:

• Build back width and thickness through compound lifts
• Increase bicep size with isolation exercises
• Focus on form and technique to maximize gains
• Implement progressive overload through increasing reps or weight
• Develop pulling strength for a stronger upper body

📋 Day 9 Training Blueprint

💥 Warm-Up (10 minutes)

Warming up properly ensures you are prepared for the heavy pulling motions ahead and reduces the risk of injury. Start with dynamic movements that engage your back, biceps, and shoulders.

1. Arm Circles (small and large) – 1 minute
2. Cat-Cow Stretch (for spine mobility) – 1 minute
3. Bodyweight Squats – 2 sets of 15 reps
4. Scapular Pull-Ups (hang from bar, retract scapula) – 2 sets of 8 reps
5. Resistance Band Pull-Aparts – 2 sets of 15 reps

💥 Primary Lifts: Rows & Pull-Ups (4 Sets Each)

We’ll begin with heavy, compound movements that target the back and biceps. Focus on good form, control, and progressively increasing weight or reps over time.

1. Pull-Ups (Assisted if needed) – 4 Sets of 6–8 Reps

• Focus on a full range of motion—pull yourself all the way up until your chin clears the bar, and lower down with control.
• Engage your back muscles throughout the movement.
• Rest 90 seconds between sets.

2. Barbell Bent-Over Rows – 4 Sets of 6–8 Reps

• Focus on a neutral spine and pull the barbell to your lower chest or upper abdomen.
• Engage your back and core as you row, avoiding using momentum.
• Rest 90 seconds between sets.

💥 Isolation Work: Biceps & Back Finishers (3 Sets Each)

Now that your back and biceps are prepped, we’ll focus on isolating those muscles for added volume and pump.

1. Dumbbell Bicep Curls – 3 Sets of 10–12 Reps

• Keep your elbows stationary at your sides, and focus on slow and controlled reps. Squeeze your biceps at the top and lower with control.
• Rest 60 seconds between sets.

2. Single-Arm Dumbbell Rows – 3 Sets of 10–12 Reps

• Place one knee and hand on a bench, and row with the opposite arm. Focus on retracting your scapula and squeezing your shoulder blade as you pull.
• Rest 60 seconds between sets.

3. Hammer Curls – 3 Sets of 10–12 Reps

• Use a neutral grip (palms facing each other). This movement targets the brachialis and forearms, helping to thicken your arms overall.
• Rest 60 seconds between sets.

💥 Core Activation (5 minutes)

A strong core is essential for supporting your back during pulling movements. These exercises will engage your core while also increasing stability and endurance.

1. Plank – Hold for 45 seconds
2. Russian Twists (with or without weight) – 2 sets of 20 twists
3. Leg Raises – 2 sets of 12 reps

💥 Cooldown & Stretching (5 minutes)

Stretching after your workout helps promote flexibility and reduces muscle tightness. Focus on the back, biceps, and shoulders to improve mobility and aid recovery.

1. Child’s Pose (back stretch) – Hold for 30 seconds
2. Upper Back Stretch (reach arms forward, rounding your back) – Hold for 30 seconds
3. Bicep Stretch (extend arm, palm facing away, pull fingers gently) – Hold for 30 seconds per side
4. Shoulder Stretch (across body) – Hold for 30 seconds per side
5. Standing Forward Fold (hamstring and back stretch) – Hold for 30 seconds

🥗 Nutrition Tip of the Day: Post-Workout Carbs & Protein

Post-workout recovery is key to muscle repair. After today’s intense back and bicep workout, make sure to refuel with both protein and carbs to maximize recovery and promote muscle growth.

• Post-Workout Meal:
  • Protein: 25–30 grams of whey or plant-based protein
  • Carbohydrates: 40–60 grams of fast-digesting carbs (white rice, sweet potatoes, or fruit)
  • Healthy Fats: A small amount of avocado or olive oil to keep inflammation low

💭 Mindset of the Day: Pull Harder, Grow Stronger

The back is a crucial muscle group that supports your entire body. Every pull you make today helps you build a stronger foundation, not only for aesthetics but also for overall power and posture. Stay focused, keep your form strict, and trust the process. Growth happens with consistent effort, so give it everything you’ve got.

📸 Social Challenge:

Show off that post-back pump! Snap a picture showing the results of today’s pull-ups and rows.
Caption idea:
“Pulling my way to a wider back and bigger biceps!💥 Let’s keep growing. #PullUpPower #BeastMode #BackAndBiceps”

🔥 That’s how you crush a back and biceps workout with rows and pull-ups!
Take your post-workout meal, stretch, and get ready for Day 10 – Quads, Hamstrings + Weighted Squats. Time to hit legs hard! 💪