The following details my back and biceps workout from Tuesday morning at Kirkland Gold’s Gym. I trained alone and here is the workout…
Lat Pulldowns
I used a medium/wide neutral grip attachment here - FYI.
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 160lbs
Set 4 x 7 reps with 180lbs
*Focus on driving your elbows down vs. pulling with your arms. Flex your lats hard at the bottom and control the negative.
Hammer Strength Ground Base Rows
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 2 plates/side
*This is one of the few bent-over-row variations that doesn’t bother my lower back because it’s easier to center the weight using the Hammer Strength Ground Base machine. Barbell rows would be a good replacement exercise if you don’t have a HS machine and don’t have lower back issues.
Alternate: HS Shrugs & Cable Pullovers
I used a horizontal Hammer Strength chest press machine for the shrugs - FYI.
Hammer Strength Shrugs x 8-12 reps with 4 plates/side
Alternate with…
Cable Pullovers x 12 reps with 100lbs
*Alternate back and forth between these exercises until you’ve done each three times. On the shrugs hold the contraction at the top for at least a 1 second count on each rep. Focus on getting a good stretch on the pullovers.
Here is a video of the shrug set-up from a previous workout:
[youtube=https://www.youtube.com/watch?v=5IiLh4gm1gg]
Here is a video of the pullovers from a previous workout:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]
Lying Cable Curls
Set 1 x 22 reps with 50lbs
Set 2 x 15 reps with 50lbs
Set 3 x 13 reps with 50lbs
*The idea here is select a weight in which you can get 50 reps. Break that 50 rep total into three working sets to failure. I did these laying on the bench of a seated pulley row to ensure perfect form.
Here is a video to display the exercise set-up from a previous workout:
[youtube=https://www.youtube.com/watch?v=ywfiZIv9_L4]
That concluded this back and biceps workout.
Train hard,
Mark
