The following details my back and biceps workout from last Tuesday morning at Kirkland Gold’s Gym. I trained alone and here is the workout…
Superset: Tsunami Bar Straight Arm Pulldowns & MAG Seated Pulley Rows
Here is the bar I used on the straight arm pulldowns: https://www.elitefts.com/tsunami-multi-bar-32.html.
Here is the MAG attachment I used: https://www.elitefts.com/mag-close-grip-supinate.html.
I performed a couple rounds of warm-up sets first - FYI.
Straight Arm Pulldowns x 10 reps with 100lbs
Immediately followed by…
MAG Seated Pulley Rows x 10 reps with 120, 140 and 160lbs
*Flex and bend the Tsunami bar with your arms locked in a slightly bent position before pulling it down to your upper thigh. Contract your lats hard and accentuate the negative. Move straight to the seated rows using the MAG close/supinate attachment holding the contract for a split second on each rep.
Chest Supported Machine Rows
I used a Life Fitness Machine here with a wide, overhand grip - FYI.
Two sets to absolute failure (12-15 reps) with 150lbs
*The key here is to hold the contraction for a split second on each rep for as long as you are able. Go to absolute failure and include a couple partial reps for 2 sets.
Banded Dumbbell Pullovers
Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.
One set to failure (14 reps) with 90lbs + band
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=7hKjw587khc]
*Go balls out and hold nothing back here. A single set to absolute failure. Use a band for added tension at the top to help maintain a lat-centric focus.
Hammer Strength Supinated Pulldowns
One set to failure (13 reps) with 2 plates/side
*Again, a single set to absolute failure. Get a good stretch at the top before driving your elbow down. Perform one side at a time.
Kettlebell Curls
Set 1 x 10 reps with 30lbs
Set 2 x 8 reps with 35lbs
Set 3 x 6 reps with 40lbs
Set 4 x 4 reps with 40lbs -> drop to 30lbs x 4 reps -> drop to 20lbs x 4 reps.
*I like these because the kettlebell forces a shorter range of motion which prevents tension from coming off the biceps in the contracted position.
That concluded this back and biceps workout.
Train hard,
Mark
