The Bradley Martyn Back And Biceps Workout!


Are you curious about Bradley Martyn’s back and bicep workouts? Are you looking for a simple, step-by-step guide that shows you exactly how he trains for a huge deadlift, a massive upper back and bulging biceps? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Bradley Martyn organizes his back and bicep workouts to build size and strength.

Bradley Martyn Stats

  • Age: 32 years old
  • Height: 6 foot 3 inches
  • Weight: 245 pounds
  • Body fat: About 10%

Bradley Martyn normally trains each muscle group once per week using a 5-day bro-split. He trains his chest on one day, his upper back on another day and so on. However, sometimes he likes to mix things up in his training.

One of his favorite ways to add more variety to his workouts is to train his back and biceps on the same training day. This can be as simple as performing 3-5 heavy back exercises, and then performing 2-3 bicep exercises at the end of the workout to finish off your arms.

Here is one of Bradley Martyn’s favorite back / bicep routines. Check it out:

Bradley Martyn Back Workout #1

  • Exercise #1: Conventional deadlift, 4 sets of 4-6 reps
  • Exercise #2: Standing one-arm DB row, 4 sets of 8-15 reps
  • Exercise #3: Lat pulldown (wide / pronated grip), 4 sets of 8-15 reps
  • Exercise #4: Straight arm cable pullover, 4 sets of 8-15 reps
  • Exercise #5: Pull up (wide / pronated grip), 4 sets to failure
  • Exercise #6: Standing alternating DB curl (supinated grip), 4 sets of 8-15 reps

Here is the training video:

This is a perfect example of how Bradley Martyn likes to organize his back / bicep routines. He starts this workout with one of his favorite upper back exercises: the conventional deadlift.

He often works up to 600+ pounds for reps on this exercise!

During the workout Bradley gives some great advice on how to perform this exercise with perfect technique. For example:

“A lot of times people will roll their shoulders in the bottom position. Don’t do that! It means the weight is too heavy. Make sure you keep your position and keep your shoulders down and back.”

After the deadlift Bradley performs several assistance exercises for his upper back, including dumbbell rows, lat pulldowns, pullovers and pull ups.

Finally, Bradley performs some extra bodybuilding style bicep work at the end of the workout.

Here is another one of Bradley Martyn’s back and bicep workouts that you can try. Check it out:

Bradley Martyn Back Workout #2

  • Exercise #1: Conventional deadlift, 3 sets of 2 reps
  • Exercise #2: Standing one-arm DB row, 4 sets of 8-15 reps
  • Exercise #3: Standing alternating DB curl (supinated grip), 2 sets of 8-15 reps
  • Exercise #4: Standing alternating DB curl (hammer grip), 2 sets of 8-15 reps
  • Exercise #5: Standing one-arm DB row, 4 sets of 8-15 reps
  • Exercise #6: Standing cable pushdown (pronated grip), 4 sets of 8-15 reps
  • Exercise #7: Machine chest supported row (wide / pronated grip), 4 sets of 8-15 reps
  • Exercise #8: Lat pulldown (medium / pronated grip), 4 sets of 8-15 reps
  • Exercise #9: Alternating cross-body curl (supinated grip), 4 sets of 8-15 reps

Here is the training video:

This was more of a back / arms workout, but the basic idea is still the same. Bradley Martyn starts this workout with some heavy conventional deadlifts. He performs 3 sets of 2 reps with 585 pounds – wow!

After that he performs a variety of accessory exercises for his upper back, biceps and triceps. During the workout Bradley gives some great advice on how to get the most out of your upper back exercises:

“Pull with the elbow. The key is pulling with the elbow on any kind of rowing movement.

If you start to squeeze the weight real hard and row with your traps, if you get away from pulling with your elbow then you start to do a different movement.

If your goal is to work your lower lats and mid-back then you’re much better off pulling with your elbow.”

Ultimately this is another example of Bradley Martyn’s powerbuilding style workouts.

He trains heavy on the conventional deadlift, then performs some different accessory exercises for his upper back and arms. This can be a simple but effective way to train.

Verdict | The Bradley Martyn Back And Biceps Workout!

Bradley Martyn likes to train each muscle group once per week on its own separate training day. However, sometimes he likes to mix things up and train his back and biceps on the same workout.

One of his favorite strategies is to perform some heavy deadlifts right at the start of the workout, and then perform some higher-rep accessory exercises for his back and biceps.

If you are looking to mix things up in the gym then you may want to try Bradley Martyn’s back and biceps workout. It could be just what you need to take your training to the next level.

“You don’t go to the gym and grow, then recover later. That’s not the way it works. If you give your body some stress it’s not used to it will grow. But before you grow you have to recover.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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