Upper Body Split Workout – Back and Biceps Mass Building Workout Video

Upper Body Split Workout – Back and Biceps Mass Building Workout Video

Calorie burn + how to use this routine + printable workout @
8 Week Fat Loss Programs & Meal Plans @
Keep up with us on facebook @ Instagram @ Google+ @ twitter @ Pinterest @

We use PowerBlock’s adjustable dumbbells, find them @:

Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.


View Comments (21)


  1. Maahir Uttam

    March 14, 2016 at 1:14 am

    Great workout! Really felt it in my back and biceps

  2. Sandra T.

    March 14, 2016 at 1:14 am

    I just did this at the gym with my mom. Like literally 3 min ago. It is freaking awesome. You feel it in your back instantly. Great job guys.

  3. Amy Tracy

    March 14, 2016 at 1:14 am

    Are these 3 upper body split workouts good for women too? I don't want to have huge arms I just want some muscle and definition in them.

  4. Da Buddy Comtox

    March 14, 2016 at 1:14 am

    2nd cycle started ! I've lost 44lbs in one year a half doing your workouts, jogging + Hiit running and btw eating healthier. Thanks for sharing all these routines with Us, You both are real angels to me ! Greats from France.

  5. Joseph Green

    March 14, 2016 at 1:14 am

    Does it weaken these muscle groups since your only doing these muscle specific groups once a week? For example Mon(bicep/back) Wed(Chest/Tricep) Fri(shoulders/lays) and then not working on bicep/back till Monday again etc etc. love the vids you guys are the best!

  6. piffys121

    March 14, 2016 at 1:14 am

    How does doing too much cardio keep you from bulking up? I assume mass building refers to lean mass.

  7. lorie harriss

    March 14, 2016 at 1:14 am

    great video. I am shocked no comments yet. This is wonderful! Thank you.

  8. Dessy Nikolova

    March 14, 2016 at 1:14 am

    Hellow! Will you do a kickboxing workout?

  9. Kasia L.

    March 14, 2016 at 1:14 am

    Hey I would like to ask what is the name of brand which you have on your dumbbells? 

  10. meldibson

    March 14, 2016 at 1:14 am

    I love this

  11. Tanya Walker

    March 14, 2016 at 1:14 am

    This was fabulous!  I love the instruction and the pace.  I read an article by a fitness guru a while back that mentioned most fitness videos go too fast with weight routines.  I immediately thought how you go against the grain of most videos I have done in the past with weights that go way fast!  You are actually concentrating and feeling the muscles work.  Oh and I do see those guys in the gym…you aren't the first trainer who has told me most men lift wrong and too heavy.  Ha! 

  12. Lauren Siegert

    March 14, 2016 at 1:14 am

    My arms are spaghetti. Thanks!

  13. Mail From

    March 14, 2016 at 1:14 am

    that was good! 🙂 pls make video like this for triceps,shoulder. THANK YOU

  14. Kwan Curry

    March 14, 2016 at 1:14 am

    Can you subscribe me or maybe do a collab video? I'm just trying to get more people to view my page. Check it out and let me know please.

  15. katcatgr88

    March 14, 2016 at 1:14 am

    I was just looking for some healthy meal ideas on google and I clicked on a link from shape magazine. A screen popped up that said 'subscribe' and the options were 'yes' or 'no, I already have a bikini body'. The 'healthy meal ideas' search on google images also returns an image that says 'don't reward yourself with food, you're not a dog'. Enough with all the body shaming!! This is why I love fitnessblender. You guys never stop what you're doing. You've helped so many people, including me, make healthy choices without feeling shameful about their not-so-bikini bodies. And now I'm off to buy your 4 week meal plan! Love x

  16. Wally Javier

    March 14, 2016 at 1:14 am

    I like a fitness blender video before even watching it. You guys are the best.

  17. Latha Narain

    March 14, 2016 at 1:14 am

    Love your tutorials, can you do a video on stretching and exercises to prevent frozen shoulders. Thank you

  18. 1111italia1111

    March 14, 2016 at 1:14 am

    omg ! u guys read souls ! i was like im gonna ask if they planned to do some biceps, shoulders and trapezius muscle mass building vid! boom wishes come true! thanks a lot!

  19. Jai Bohl

    March 14, 2016 at 1:14 am

    What type of bench do you use in your workouts? I've got one from Gold's, but it doesn't lay completely flat for exercises like the overhand pulls that you've got in some of your videos. 

  20. real_ ale21

    March 14, 2016 at 1:14 am

    Guys I did your workouts all year long and I had great results my body it's looking better than ever, so thanks. Keep up the good work, sorry for my english. Cheers from Spain

  21. wildbeanerz

    March 14, 2016 at 1:14 am

    You should have told us you were in beast mode in this one ;)

You must be logged in to post a comment Login

Leave a Reply


More in Muscle

New 4 Week Workout Program! + FB Merch & Bloopers with Loki

Ola ThomasMarch 5, 2018

Upper Body Workout for Strength, Coordination and Control – Isolated Functional Strength Workout

Ola ThomasMarch 1, 2018

43 Minute Upper Body and Cardio Kickboxing Workout (with warm up & cool down)

Ola ThomasFebruary 1, 2018

At Home Glute Workout – Burnout Butt and Thigh Workout

Ola ThomasJanuary 11, 2018

Shoulders, Back, Chest and Arm Workout for Strong Toned Upper Body

Ola ThomasDecember 6, 2017

Alternating Repetition Upper Body Workout for Strength, Coordination and Control

Ola ThomasNovember 20, 2017

HIIT Cardio and Butt and Thigh Workout – HIIT and Strength Workout

Ola ThomasNovember 16, 2017

HIIT Cardio and Lower Body Strength Workout with Warm Up and Cool Down

Ola ThomasOctober 19, 2017

Smart Upper Body Workout for Toning, Functional Strength and Coordination

Ola ThomasAugust 28, 2017