The following details my back and biceps Workout of the Day from Kirkland Gold’s Gym. Christina joined me for this workout and here is what we did:
MAG Scapula Retraction Pulldowns
You can create a similar attachment with the Prime RO-T8 Long Bar and the Prime RO-T8 Handles.
- Set 1 x 16 reps with 100 pounds (warm-up)
- Set 2 x 8 reps with 140 pounds
- Set 3 x 8 reps with 140 pounds
- Set 4 x 8 reps with 140 pounds
- Set 5 x 8 reps with 140 pounds
Begin with one higher rep warm-up set flexing for a split second in the contracted position on each rep. Get the blood flowing. Then start each rep of your four working sets with a split second stretch (arm extended) before retracting your scapula and then pulling the weight while driving your elbows down.
Here is a video showing the technique:
Max Tension Hammer Strength Rows
- Set 1 x 12 max tension reps with one plate on each side
- Set 2 x 8 max tension reps with two plates on each side
- Set 3 x 4 max tension reps with two plates + 25s on each side -> drop 1 plate and perform 6 max tension reps
I like standing while using the Hammer Strength Row Machine because it allows me to twist less through my lower spine. The key here is to pull both handles back into the contracted position and hold them. Lock in one arm, contracting your lat as hard as possible while performing a single rep with the opposite side. Alternate in this fashion for the prescribed number of reps and finish with a drop set.
Here is a video showing this technique:
Decline Banded Pullover
I used the elitefts Pro Mini Resistance band.
- Set 1 x 6 reps with 85 pounds + band
- Set 2 x 6 reps with 85 pounds + band
- Set 3 x 6 reps with 85 pounds + band
Time to give your biceps a rest with some pullovers. I tend to alternate through variations of dumbbell pullovers. Today I elected to use a band and a decline bench for a greater range of motion and increased tension in the flexed position. Focus on accentuating the eccentric.
Away Facing Pulldowns
- Set 1 x 10 reps with 110 pounds
- Set 2 x 10 reps with 110 pounds
Perform two sets facing away from the weight stack and hold the contraction for a split second on each rep. Use a narrow neutral grip attachment. Hang and stretch for 20 seconds from a pull-up bar after each set.
Isolation Curls w/Bands
I used two of the elitefts Pro Mini Resistance Bands and one of the Pro Monster Mini Resistance Bands.
- Set 1 x 10 reps with three bands
- Set 2 x 10 reps with three bands
- Set 3 x 10 reps with three bands
The key is to elevate your elbows on a bench while kneeling. Curl the stick so it comes behind your head in the contracted position. Flex hard for a split second and then slowly extend your arms back out.
Here is a video of Christina because this exercise was her idea, and she executes the form better than me:
Incline Dumbbell Curls
- Set 1 x 10 reps supinate + 8 reps neutral (hammer) grip with 25 pounds
- Set 2 x 8 reps supinate + 6 reps neutral (hammer) grip with 25 pounds
- Set 3 x 6 reps supinate + 4 reps neutral (hammer) grip with 25 pounds
Curl with both arms at the same time using an inclined utility bench. Immediately twist your wrist to a neutral position after completing the prescribed reps with palms supinated and do additional hammer reps to finish off each of your three working sets.
That concludes this back and biceps workout.
Train hard,
— Mark
Workout of the Day: Legs with Mark Dugdale
