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…
Medium/Neutral Grip Pulldowns
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 150lbs
Set 4 x 10 reps with 160lbs
*Drive your elbows down, flex hard for a split second on the contracted position and control the negative.
Hammer Strength Low Rows
Set 1 x 10 reps with 90lbs
Set 2 x 10 reps with 90lbs
Set 3 x 10 reps with 90lbs
*Perform one side at a time. Drive your elbow back and flex hard to the point in which your lat feels as though it might cramp before accentuating the negative.
Dumbbell Pullovers
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps with 80lbs
*I laid across the bench without banded tension today. When not using a band I don’t bring the weight up as high to avoid engaging my chest. Focus on the stretch and maintain continuous tension.
Chest Supported Cambered Bar Rows
Set 1 x 14 reps with 95lbs
Set 2 x 10 reps with 115lbs
Set 3 x 10 reps with 115lbs
Set 4 x 10 reps with 115lbs
*I set this exercise up with a inclined utility bench and a cambered bar, as per the picture above, because my gym doesn’t have a chest supported row. The goal here is to hit the upper-middle back. Flex hard in the contracted position and lower the weight down slow. Allow it to stretch you briefly at the bottom of each rep.
EZ Bar Curls w/Chains
I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 12 reps with bar + 1 pair of chains
Set 2 x 10 reps with bar + 2 pairs of chains
Set 3 x 6 reps with bar + 3 pairs of chains -> drop to 1 pair of chains and go to failure
*The idea here is to overload the peak contraction with the use of chains.
That concluded this back and biceps workout.
Train hard,
Mark
