The following details my back and biceps workout from Tuesday morning at Kirkland Gold’s Gym. My daughter was in the hospital a couple days, so my Monday night workout got moved to Tuesday morning. Low on sleep, in mental angst and short on time; the gym is my therapy. I’ve been living the hardest season of my life the past month, but the iron provides some reprieve. Here is my workout…
Superset: Mag Pulldowns & Dante Rows
I used this attachment on the pulldowns: https://www.elitefts.com/mag-close-grip-supinate.html. I performed a couple warm-ups on the pulldowns before beginning my working supersets - FYI.
Mag Pulldowns x 8 reps with 140lbs
Immediately followed by…
Dante Rows x 8 reps with 70lbs
*Drive your elbows down and flex hard in the contracted position on the MAG supinate pulldowns while accentuating the negative. Go straight to Dante Rows - video below if you’re not familiar with the movement. Perform this superset for 3 rounds taking 45 second rest breaks between each round.
[youtube=https://www.youtube.com/watch?v=mDlTmU7lP5E]
Pronate Dumbbell Rows
Set 1 x 12 reps with 100lbs
Set 2 x 10 reps with 110lbs
Set 3 x 8 reps with 120lbs
*These are standard dumbbell rows, but with a pronated vs. neutral hand position. Get a good stretch across your upper back on each rep as you extend your arm at the bottom of the movement.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=IoXSnWU6cEo]
Alternating Set: Hammer Strength Shrugs & Dumbbell Pullovers
The idea here is to alternate between exercises for time efficiency. I used the Horizontal Hammer Strength Chest Press for the shrugs - FYI.
Hammer Strength Shrugs x 12, 10, 8 reps with 3, 4 and 5 plates/side
Immediately followed by…
Dumbbell Pullovers x 10 reps with 80lbs
*Perform each exercise 3 times. I went up in weight and down in reps on the shrugs as detailed above. The key on the shrugs is to hold the contraction at the top for a 2 second count on each rep. I moved between exercises resting just long enough to sip on Plazma.
Here is a video from a previous workout showing the set-up on the shrugs:
[youtube=https://www.youtube.com/watch?v=5IiLh4gm1gg]
Superset: Spider Curls - Supinate to Neutral Grip
Supinate Curls x failure with 25lbs
Immediately followed by…
Neutral Curls x failure with 25lbs
*The key here is to lay face down on an incline utility bench, smash a pair of dumbbells together with your hands in a supinate position and curl to failure. Immediately rotate your hands to a neutral position and go again to failure. Perform this superset for 3 rounds.
Standing Alternating Dumbbell Curls
One set to failure with 30lbs
*Finish off your biceps by performing one set to absolute muscle failure on alternating dumbbell curls. Use perfect form.
That concluded this back and biceps workout.
Train hard!
Mark
