The following details my back and biceps workout from this past Monday at Kirkland Gold’s Gym. I trained with Christina and continued with a more traditional workout with heavier weight and longer rest periods. I’ve been doing density training on secondary workout days still - FYI. Here is the workout...
Seated Pulley Rows
I used 4 carabiners (two each side) with D handles attached - FYI.
Carabiners available here: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 8 reps with 120lbs
Set 2 x 8 reps with 140lbs
Set 3 x 8 reps with 160lbs (first working set)
Set 4 x 8 reps with 180lbs
Set 5 x 8 reps with 200lbs
Set 6 x 7 reps (form compromised and stopped) with 220lbs
*The key here is to let the weight stretch you briefly when your arms are extended and then drive your elbows back and contract hard. Hold the contraction for a second on the early sets, but even when you get up to heavier weight be sure to control the negative. Work up in weight doing sets of 8 reps until your form is compromised.
Here is a video of my 5th set:
[youtube=https://www.youtube.com/watch?v=obRdwNzo-gM]
Close Grip 1.5 Pulldowns
Four sets of 6 (1.5) reps with 110lbs
*Use light weight here because the key is to do 1.5 reps with perfect form and really contract your back. The video below shows the technique.
Here is a video:
[youtube=https://www.youtube.com/watch?v=zTTn_dz9O94]
Hammer Strength Low Rows
Set 1 x 12 reps with 80lbs
Set 2 x 10 reps with 90lbs
Set 3 x 8 reps with 100lbs
Set 4 x 6 reps with 110lbs
*This machine has a great underhand/semi-supinated grip. Do one arm at a time working up in weight and down in reps. Flex hard and hold the contracted position for a split second on every rep followed by a slow eccentric.
Cable Pullover w/Exercise Ball
Three sets of 12 reps with 100lbs
*Flex hard and hold the contraction and really work the stretch on each rep.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE&t=23s]
Lying Fat Gripz Cable Curls
I used these grips: https://www.elitefts.com/fat-gripz.html.
Four sets of 10 reps with 50lbs
*The video below shows the set-up for this exercise. I added Fat Gripz today and these really blew up my biceps. Remember to use perfect form and control the rep tempo.
Here is a video:
[youtube=https://www.youtube.com/watch?v=j82qfin3d48]
That concluded this back and biceps workout.
Train hard!
Mark
