The following details my back and biceps workout from last Monday morning at Kirkland Gold’s Gym. I was headed to Portland on business in the afternoon and didn’t want to miss either my workout or my hot yoga session so I trained at 4:30am and then went straight to hot yoga at 6am. Here was my workout...
Lat Pulldowns
I used a medium, neutral grip attachment here - FYI.
Set 1 x 14 reps with 100lbs
Set 2 x 10 reps with 120lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 160lbs
Set 5 x 8 reps with 180lbs
Set 6 x 6 reps with 200lbs
*The key here is to drive your elbows down and accentuate the eccentric phase of each rep. After a couple warm-up sets begin doing 8 reps going up in weight until you fail to get 8.
Single Arm Barbell Rows
You’ll need something like this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 12 reps with four 10’s
Set 2 x 10 reps with six 10’s
Set 3 x 6 reps with eight 10’s
Set 4 x 6 reps with eight 10’s
Set 5 x 6 reps with eight 10’s
*The key here is to keep your hip closest to the bar slightly higher to facilitate a better stretch at the bottom. I used 10lb plates to allow for a greater range of motion.
Dante Rows
Set 1 x 12 reps with 70lbs
Set 2 x 10 reps with 80lbs
Set 3 x 8 reps with 90lbs
*Same as last week, but just three sets working up in weight and down in reps. Remember to use a 3 second eccentric on every rep.
Here is a video from an older workout:
[youtube=https://www.youtube.com/watch?v=vOpbIbNj75w]
Single Arm Pulldowns
I attached a D handle to the lat pull-down for this exercise - FYI.
Three sets of 8 reps with 70lbs
*Hold the contraction briefly at the bottom after driving your elbow down. Alternate back-and-forth non-stop until all 3 sets with each arm are completed.
Single Arm Machine Curls
Five sets of 8 reps with 50lbs
*I used the machine where you sit down and your elbow/triceps rests on a pad that’s nearly the height of your head. The machine is unilateral, but you can do both arms at the same time. I chose to do one arm at a time. I was in a hurry so I trained calves between each set.
That concluded this back and biceps workout.
Train hard!
Mark
