Back & Biceps – 3.5 Weeks Out [Full Workout]

We are getting dangerously close to showtime! Now I’m currently 3.5 weeks out from the NPC Fox Cities Showdown. As you may already know, this will be my second time stepping on stage. I took a a lot away from my first show and I’m excited to get up there again and leave it all on the stage.

I feel much more prepared and I will have a better idea about what I should be expecting when I arrive. I’m pleased with how my progress is coming along. The package that I will bring to the stage this year is going to blow last years out of the water, and that excites me!

As promised, I’m going to be uploading a video walking you through one of my workouts each week leading up to the show. This week we have back and biceps. Keep in mind, this is how I choose to train. This is what has worked for me. I encourage you to do what works for you. I do include some helpful tips throughout the video, hopefully you find them useful! 

Full Workout:

Warm up:

Rope Pulls: 3 x 12-15

Triple Drop Set:

Lat Pulldown: 3 x 12-15 each


A. ISO Reverse Grip Lat Pulldown: 3 x 12-15

B. Machine Row: 3 x 12-15

C. Cable Pulldown


3-Way Pull Up Variation: 3 x 12-15 each

Warm up:

Alternating DB Curl

Triple Drop Set: 

Alternating DB Curl: 3 x 12-15 each


A. Seated Hammer Curl: 3 x 12-15

B. Narrow Grip Curls: 3 x 12-15

C. Seated Altnernating DB Curl: 3 x 12-15


If you enjoy my content, get even more updates on my training and progress by following my Instagram page: @_vandyfitness

Related: Chest & Triceps – 4.5 Weeks Out [Full Workout]


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