The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym. I trained with Christina and here is the workout...
MAG Pulldowns
I used this attachment: https://www.elitefts.com/mag-close-grip-supinate.html.
Set 1 x 10 reps with 110 (warm-up)
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 140lbs
Set 4 x 10 reps with 150lbs
Set 5 x 10 reps with 160lbs
*The key here is to drive your elbow back and flex your lat hard in the contracted position. The MAG attachment eliminates the need for lifting straps and works your lats through a very long range of motion.
Superset: Straight-Arm Pulldowns w/Band and Seated Pulley Tsunami Bar Rows
This is the band I used: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
This the Tsunami Bar I used: https://www.elitefts.com/tsunami-multi-bar-32.html.
Here are the Carabiners: https://www.elitefts.com/carabiner-4-pack.html.
Straight-Arm Pulldowns x 10 reps with Pro Monster Mini Resistance Band
Immediately followed by…
Seated Pulley Tsunami Bar Rows x 10 reps with 160lbs
*The key on the straight arm pulldowns is intense muscle activation, therefore flex your lats as hard as possible in the contracted position. Really focus on the mind-muscle connection before going straight to the pulley rows. On the pulley rows use carabiners to allow you to do mini deadstop reps. Set the weight down, pull just enough to engage your lats by bending the tsunami bar and then drive your elbows back. Do this superset for 4 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=zxABjmkh0Jk]
Pronate Grip Dumbbell Rows
1 challenge set x 17 reps with 90lbs
*You should be plenty warm by this point, so do a single challenge set with a medium weight. I used a pronate grip to hit my upper middle back and did as many reps as possible. Take your time and rest before hitting your other side for a single set.
Incline Dumbbell Curls
Set 1 x 18 reps with 30lbs
Set 2 x 9 reps with 35lbs
Set 3 x 6 reps with 35lbs
Set 4 x 6 reps with 35lbs -> immediately stand and do 10 reps cross-body curls
*On Set 1 and 2 perform all the reps with one arm and then switch to the other. Go about 1-2 reps short of failure. On Set 3 and 4 alternate reps from left to right. After alternating for 6 reps with each arm on Set 4 stand up and perform another 10 reps (alternating) doing cross-body hammer curls.
That concluded this back and biceps workout.
Train hard!
Mark
