The routine
Back width + biceps · arm-focused 5-day
- Wide-Grip Lat Pulldown 5 × 10
- Straight-Arm Pulldown 4 × 15
- Seated Cable Rows 4 × 12
- Barbell Curl 4 × 10
- Hammer Curls 4 × 12
Best for building lat width and bigger biceps together.
Arm/Shoulder/Back 5-Day (Back Width + Biceps)
Back width + biceps · arm-focused 5-day
Day 2 chases back width. Wide-grip pulldowns and straight-arm pulldowns bias the lats to build the V-taper, a row adds thickness, and the biceps get four sets each of heavy and neutral-grip curls.
Lead with the vertical pulling while you are strong. Think about driving your elbows down and back to feel the lats, not the arms.
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How do I build back width?
Vertical pulling — wide-grip lat pulldowns and straight-arm pulldowns — targets the lats, which create width. This day leads with both before any rowing.
Why train biceps on back day?
The biceps already assist every pull, so back day is the natural place to add direct curls. It concentrates all your pulling and arm-flexing work in one session.
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