The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym. Christina joined me and here is what we did...
Wide Tsunami Bar Pulldowns
This is the new bar I used: https://www.elitefts.com/level-3-tsunami-lat-pulldown-54.html.
Set 1 x 12 reps with 110lbs (warm-up)
Set 2 x 12 reps with 120lbs
Set 3 x 10 reps with 130lbs
Set 4 x 8 reps with 140lbs
Set 5 x 6 reps with 150lbs
*The key is to flex your lats by attempting to bend the bar and then pull it down. The contraction on these is amazing.
Here is a video:
[youtube=https://www.youtube.com/watch?v=EqqGDTi1KRE]
Seated Pulley Rows
I used a narrow, neutral grip attachment here - FYI.
Set 1 x 12 reps with 160lbs
Set 2 x 10 reps with 180lbs
Set 3 x 8 reps with 200lbs
Set 4 x 6 reps with 220lbs
*Pull back hard, contract your lats and control the negative.
Hammer Strength Low Row
I used a unilateral, weight selectorized machine with a semi-supinate grip - FYI.
Set 1 x 12 reps with 70lbs
Set 2 x 10 reps with 90lbs
Set 3 x 8 reps with 110lbs
Set 4 x 6 reps with 120lbs
*Drive your elbow back and flex so hard your lower lat feels like it might cramp on every set. Train one side at a time.
Banded Dumbbell Pullovers
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Three sets of 10 reps with 65lbs + band
*I love adding a band to these to create greater tension at the top. The key is to flex your lats hard throughout the entire rep range.
Here is a video from an older workout:
[youtube=https://www.youtube.com/watch?v=7hKjw587khc]
Standing Cable Curls
Four sets of 10 reps with 80lbs
*Lean back slightly and keep your upper arm fixed throughout the movement to avoid recruiting anterior deltoids. Flex hard in the contracted position before lowering slowly to full extension.
Alternating Incline Dumbbell Curls
Two sets of 6 reps (alternating) with 35lbs
*I did these primarily to stretch out my biceps. Allow one arm to hang and stretch while curling the other.
That concluded this back and biceps workout.
Train hard!
Mark
