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…
Single Arm Barbell Rows
I used one of these: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 12 reps with one 25lb plate
Set 2 x 10 second isohold + 10 reps with two 25lb plates
Set 3 x 10 second isohold + 10 reps with two 25lb plates
Set 4 x 6 reps with four 25lb plates
*The key is to perform a couple sets starting with a 10 second isohold followed by 10 reps. This increases time under tension and facilitates a good pump. Finish the exercise with a good jump up in weight and lower reps. Grind them out.
Here is a video with the isohold:
[youtube=https://www.youtube.com/watch?v=MwQJF9s7goI]
Underhand Grip Pulldowns
Set 1 x 8 reps with 130lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 130lbs
*Go lighter in weight so you can hold the contraction at the bottom for a 1 second count on each rep.
Banded Pullovers
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 10 reps with 80lbs + band
Set 2 x 10 reps with 80lbs + band
Set 3 x 10 reps with 80lbs + band
*I used a decline bench today for a little different angle. Control the eccentric portion of each rep. The band will help maintain tension on your lats throughout the entire movement.
Chest Supported Rows
I used a wide, overhand grip to hit upper/middle back - FYI.
Set 1 x failure with 140lbs
Set 2 x failure with 140lbs
*Two sets to absolute failure. Allow the weight to stretch you at the bottom before pulling the weight back and flexing hard in the contracted position.
Guillotine Curls
I actually used a large exercise ball for this exercise vs. a bench - FYI.
Set 1 x 12 reps with 100lbs
Set 2 x 10 reps with 100lbs
Set 3 x 8 reps with 100lbs
Set 4 x 6 reps + 6 partials with 100lbs
*The key is to flex hard in the contracted position for a 2 second count on each rep.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=qf8XAK2mw40]
That concluded this back and biceps workout.
Train hard,
Mark
