Back & Biceps

Resistance Band Workout Program

With Charles

The workout begins with back-focused exercises such as rows, pull-aparts, and banded lat pulls. These moves emphasize width and thickness, giving your torso that “V” taper shape. Using the XBAR resistance system, subtle grip changes—from overhand to neutral to underhand—shift the emphasis across different back muscles. You’ll discover how to keep your spine aligned, engage your core, and avoid common mistakes like shrugging the shoulders or relying on momentum.

After priming the back, we shift focus to the biceps. Classic curls, hammer variations, and time-under-tension techniques ensure your arms are fully activated. Focus on controlled reps, squeezing at the top, and resisting on the way down. This approach delivers both strength and definition while reducing the risk of elbow strain. By combining compound pulling with isolation work, you create a complete arm-building session that hits all the angles.

One of the biggest advantages of resistance band training is the constant tension it provides. Unlike free weights that can feel easier at certain points of a lift, bands challenge you throughout the entire range of motion. This creates deeper muscle engagement, which is especially beneficial for the biceps and lats. The workout also demonstrates how you can adjust intensity simply by changing band resistance, making it suitable for beginners and advanced athletes alike.

Consistency is key. Aim to perform this Back and Biceps workout two to three times per week with at least one day of rest between sessions. Pair it with a balanced nutrition plan and progressive overload—gradually increasing resistance or volume over time—to see noticeable gains in strength, size, and definition. After this workout, you’ll walk away not only with a powerful pump but also the knowledge of how to train smarter and build lasting results.

75 Day - Extreme 1 - Chest / Delts / Triceps

75 Day - Extreme 2 - Back / Biceps

75 Day - Extreme 3 - Quads / Hamstrings / Glutes