The following details my back and biceps workout from this past Monday at Kirkland Gold’s Gym. I trained early because my typical Monday morning hot yoga class was cancelled due to the Labor Day holiday. This means I trained alone because I couldn’t talk Christina into waking up early, lol. Here is the workout…
Back Tri-Set: Smith Pull-ups -> Band Pulldowns -> Machine Low Rows
I used two of these bands for the Band Pulldowns: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Smith Pull-ups x 8 reps with body weight
Immediately followed by…
Band Pulldowns x 8 reps with Elitefts bands
Immediately followed by…
Machine Low Rows x 8 reps with 70lbs
Immediately repeat tri-set…
*The key on the Smith pull-ups (see main picture) is to elevate your feet and get a good stretch at the bottom. On the banded pulldowns I hooked one band to each side of the top of the Smith Machine, kept my hands in a neutral position, stepped back away from the Smith Machine and drove my elbows down flexing my lats and holding the contraction for a 2 second count on each rep. The machine low rows were done to hit lower lats. I rested long enough to grab a drink of Plazma and went right back into the Smith pull-ups. Do this tri-set for 5 rounds.
Back Tri-Set: Close Grip Pulldowns -> Wide Grip Seated Pulley Rows -> Cable Pullovers
Close Grip Pulldowns x 8 reps with 120lbs
Immediately followed by…
Wide Grip Seated Pulley Rows x 8 reps with 120lbs
Immediately followed by…
Cable Pullovers x 8 reps with 90lbs
Immediately repeat tri-set...
*I did the close grip pulldowns standing with one foot on the seat so I could kind of tuck my head and get a good stretch when my arms were extended before driving down my elbows and contracting hard with the close grip attachment touching the top of my chest for a split second. Use a wide overhand (pronate) grip on the seated pulley rows to hit the upper middle back. The cable pullovers were done lying on an exercise ball using a rope attachment. Do this tri-set like a circuit and go right back to the close grip pulldowns following the pullovers. Do this tri-set for 5 rounds.
Seated Incline Dumbbell Curls
8 sets of 8 reps with 22.5lb dumbbells
*Take 15 second rest breaks between each set of 8 reps. Flex hard in the contracted position on as many reps as you can.
That concluded this back and biceps workout.
Train hard!
Mark
