ROAD TO THE O | Back & Biceps Workout

February 08, 2022

ROAD TO THE O | Back & Biceps Workout

After winning the 2021 Toronto Pro SuperShow in December, Axe & Sledge Athlete and IFBB Pro, Dougie Flexx, is getting ready for the 2022 Mr Olympia! He will be competing in the Men's 212 Bodybuilding Division and is excited to see how he stacks up against the best in the world.

Before stepping on the Mr Olympia stage in Las Vegas on December 16th-18th, Doug is determined to grow his back, so that will be his main focus in the next few months. In this video, Doug shows you the sets, reps, and exercises that he's using to improve his weak point.

Check out the full workout below and try it for yourself!

Dougie Flexx's Back & Biceps Workout

  1. Assisted Pull-Ups: 3 sets x 12-15 reps
  2. Dumbbell Lat Pullovers: 4 sets x 10-12 reps
  3. Behind-The-Neck Pulldowns: 4 sets x 10-12 reps
  4. Single Arm Hammer Strength Rows: 4 sets x 10-12 reps (each arm)
  5. Seated Cable Rows: 3 sets x 10-12 reps
  6. Deadlifts: 4 sets x 6-8 reps
  7. Machine Preacher Curl: 2 sets x 15-20 reps

Supplement Stack

  • Demo Day - Mix 1/2-1 scoop with 10-12 ounces of water and consume 15-20 minutes before training
  • Hydraulic - Mix 1-2 scoops with 8-10 ounces of water and consume 15-20 minutes before training

Lifting Accessories


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