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Beef up your BACK and BICEPS with Kasey Arena!



Looking to beef up your back and biceps?! Checkout this workout with our ambassador Kasey Arena, aka PowerCakes, in this A$$ KICKER! Get ready to feel the pain!


Start with a warm up with mobility and some cardio to get the heart rate up for about 5-10 minutes.

After your warmup and mobility for your upper body, go into your working sets.

*Each working set is a super-set which means you will go back and forth between the movements with no rest in between for 3 rounds before moving onto the next super-set.

  1. Bent over dumbbell rows (neutral grip, palms facing each other) x 10
    1. Go with a more challenging weight here to only get 10 reps.
  2. Standing dumbbell bicep curls x 15
    1. Make sure to contract at the top and lower down slow.

*Rest 60 seconds in between this super-set before moving to the next one.

  1. Bent over dumbbell rows with Palms Up (as pictured above) x 15
    1. Make sure to only bend at a slight angle here and drive the elbows back with the palms facing up. Switching your hand grip and angles will help hit your back muscles in different ways.
  2. Bicep Curls Half Rep + Full Rep x 10
    1. You will perform a half rep bicep curl only coming from the full hang position to half way up (arms will be at a 90 degree) then go back down to the bottom position and complete a FULL rep to the top and those 2 = 1 rep total.

*Rest 60 seconds in between this super-set before moving to the next one.

  1. Lat Pull Down Machine x 12
    1. Do 12 controlled lat pull down reps by keeping chest up and drive the elbows back. Do not use momentum here, make sure to route into the back muscles “pulling” the bar down to your upper chest.
  2. Band Splitters x 15
    1. Using a resistance band, hold the band out in front of you with straight arms and a tension in the band.
    2. Pull the band apart while using your upper back and rear delts to initiate the movement.
    3. Come back to the beginning position making sure to keep the band tension at all times.

*Rest 60 seconds


  1. 3 Rounds of Manmakers x 10 reps with 60 seconds in between each round.
  2. You can find the full video of how to do this on my Instagram [HERE].
  3. These are a great way to get the heart rate up and also use strength at the same time.
  4. This is truly a full body movement!

I hope you print this out and try it out for a new addition to your workouts! It’s always good to switch up your angles, hand placement, and grip to hit muscles in new directions and keep the body guessing.

Always do a proper warm up beforehand and cool down afterwards to reduce risk of injury and keep your flexibility strong.