The following details my back and biceps workout from last Sunday morning at Kirkland Gold’s Gym. I trained alone and here is the workout…
Giant Set: MAG Pulldowns, Tsunami Bar Straight Arm Pulldowns & MAG Seated Pulley Rows
MAG attachment I used for the pulldowns: https://www.elitefts.com/mag-medium-grip-neutral.html.
Tsunami bar I used on the straight arm pulldowns: https://www.elitefts.com/tsunami-multi-bar-32.html.
MAG attachment I used on the seated pulley rows: https://www.elitefts.com/mag-close-grip-supinate.html.
I performed a couple rounds of warm-up sets first - FYI.
MAG Pulldowns x 8 reps with 140lbs
Immediately followed by...
Straight Arm Pulldowns x 10 reps with 80lbs
Immediately followed by…
MAG Seated Pulley Rows x 8 reps with 160lbs
*Maintain perfect form on all three exercises. Focus on the muscle contraction and accentuate the negative. I performed this giant set for 3 rounds.
Banded One-Arm Barbell Rows
I used this band: https://www.elitefts.com/pro-short-mini-restistance-band.html.
Set 1 x 10 reps with four 10lb plates w/band
Set 2 x 8 reps with six 10lb plates w/band
Set 3 x 6 reps with eight 10lb plates w/band
Set 4 x failure with five 10lb plates w/band
*The key is to add a band to facilitate a better contraction and overload the negative, however don’t go so heavy that you fail to get a good contraction. I used 10lb plates to allow for a greater range of motion.
Here is a video showing the set-up (set3):
[youtube=https://www.youtube.com/watch?v=D-JzD6hBFKk]
Machine Hammer Strength Low Rows
One set to failure with 100lbs
*One challenge set. Hold nothing back. Go to absolute failure with perfect form. I got about 13 reps - FYI. Perform one side at a time.
Superset: Dumbbell Pullovers & Hammer Strength Shrug Deadstops
Dumbbell Pullover x 8-10 reps with 90lbs
Immediately followed by…
Hammer Strength Shrugs x 12-14 reps with 3 plates/side
*I went back to normal dumbbell pullovers without a band today and performed them lying across the bench. Focus on really controlling the negative and getting a good stretch as you begin to loosen up. Go straight to the horizontal Hammer Strength chest press, but perform shrugs. Make every rep a deadstop, meaning you let the weight bottom out, pause briefly and then grab the handles and shrug the weight up again. Do this superset for 2 rounds.
Lying Tsunami Bar Pulley Curls
I used the same bar as on the straight arm pulldowns - FYI.
Set 1 x 20 reps (failure) with 50lbs
Set 2 x 14 reps (failure) with 50lbs
Set 3 x 10 reps (failure) with 50lbs
*The tsunami bar gives these a fat bar feel. The key is to grind out as many reps as possible going to failure on three sets.
That concluded this back and biceps workout.
Train hard,
Mark
