The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym. I was on vacation the previous week with limited access to training equipment. I trained this evening with my buddy Chris and here is the workout...
Banded Single Arm Barbell Rows
You’ll something like this: https://www.elitefts.com/core-blaster-1-1.html.
I used this band: https://www.elitefts.com/pro-short-mini-restistance-band.html.
Set 1 x 10 reps with three 10’s + band (warm-up)
Set 2 x 10 reps with five 10’s + band
Set 3 x 10 reps with six 10’s + band
Set 4 x 10 reps with seven 10’s + band
*The key here is to get a good stretch at the bottom and flex hard at the top which the band will help facilitate.
Here is a video:
[youtube=https://www.youtube.com/watch?v=dDPLlQKJcBo]
Seated MAG Rows
I used this attachment: https://www.elitefts.com/mag-close-grip-supinate.html.
Set 1 x 10 reps with 150lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 170lbs
*I added a few carabiners so I could do dead-stop reps. Allow the weight to bottom out, pause briefly, flex your lats and then drive your elbows back flexing hard. Accentuate the negative on each rep as well.
Superset: Wide Pull-ups & Kneeling Straight Arm Pull-downs
Wide Pull-ups x 10 reps with assistance
Immediately followed by…
Kneeling Straight Arm Pull-downs x 10 reps with 120lbs
*Use the assist machine for the pull-ups if you can’t get 10 reps with your body weight because perfect form is important. Move straight to a cable cross-over with the same MAG attachment on the upper pulley. Kneel down facing away from the weight stack and do straight arm pull-downs with your palms in a pronated position. Stretch and squeeze. Do this superset for 3 rounds.
Preacher Curls
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 6 reps (failure) with 70lbs
Set 4 x 13 reps (failure) with 50lbs
That concluded this back and biceps workout.
Train hard!
Mark
