The following details my primary back and biceps workout from Wednesday evening at Kirkland Gold’s Gym.  The workout was largely designed by my coach, John Meadows, with a few modifications by me.  Here is the workout Christina and I did…

 

Hammer Single Arm Pulldowns w/Isometric Tension

 

John called for the same set-up as last week, but I didn’t feel the bands real well, so I switched to a unilateral Hammer Strength supinated pulldown using a combination of weight and bands.  As a reference I used one of these bands on each side of the pulldown: https://www.elitefts.com/shop/bars-weights/bands/pro-micro-resistance-band.html.

 

Set 1 x 15 reps with 45lbs + band (warm-up)

Set 2 x 15 reps with 45lbs + band (warm-up)

Set 3 x 8 reps w/Isometric using 80lbs

Set 4 x 8 reps w/Isometric using 80lbs

Set 5 x 8 reps w/Isometric using 80lbs

Set 6 x 8 reps w/Isometric using 80lbs

 

*The key here is to pull down the weight with one arm and hold it in an isometric contraction while performing 8 full range reps on the other arm.  Once completing the 8 reps immediately switch, holding and repping the opposite arms.  The band added just enough tension to make the isometric contraction intense.

 

Dumbbell Row Deadstops

 

Set 1 x 8 reps with 120lbs

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 140lbs

Set 4 x 8 reps with 150lbs

 

*The key here is to keep your hand in the pronate position.  Rest the dumbbell on the ground for a split second between reps and then explosively as possible drive the elbow up and back.

 

Here is a video of my last set:

 

[youtube=https://www.youtube.com/watch?v=wUFR0kcGFoc]

 

Chest Supported Rows

 

I used a bilateral Life Fitness machine with semi-supinated handles – FYI.

 

Set 1 x 12 reps + 5 partials with 170lbs

Set 2 x 12 reps + 5 partials with 170lbs

Set 3 x 12 reps + 5 partials with 170lbs

 

*Strive to flex your lats and keep them tense throughout this movement.  Get 12 full range deliberate reps and then 5 partials out of the stretched position.

 

Dumbbell Pullover

 

Set 1 x 10 reps with 60lbs

Set 2 x 10 reps with 60lbs

Set 3 x 10 reps with 60lbs

 

*Standard form here lying on the bench vs across it.  Work the eccentric with a 3 second descent.

 

Dumbbell Shrugs

 

Set 1 x 10 reps with 130lbs

Set 2 x 10 reps with 130lbs

Set 3 x 10 reps with 130lbs

 

*Hold the contraction at the top for a 3 second count on each rep.

 

Medium Grip Chins

 

I used a cheater machine for this exercise – FYI.

 

Set 1 x 12 reps (failure)

Set 2 x 10 reps (failure)

Set 3 x 7 reps (failure)

 

*At this point my back was fatiguing quick.  Select a weight in which you can get 8-10 reps before hitting failure.  Go to failure counting only perfect reps on each set.

 

Barbell Curls

 

Set 1 x 8 reps + 4 partials with 60lbs

Set 2 x 8 reps + 4 partials with 60lbs

Set 3 x 8 reps + 4 partials with 60lbs

Set 4 x 8 reps + 4 partials with 60lbs

 

*Flex hard in the contracted position on each of the full range reps and finish with partials out of the stretched position.

 

Parallel Grip Curls

 

Set 1 x 8 reps + 4 partials with 75lbs

Set 2 x 8 reps + 4 partials with 75lbs

Set 3 x 8, pause, 4, pause, 3, pause 2 reps with 75lbs

 

*Perform 8 full range reps and 4 partials out of the stretched position for your first two sets.  Finish your last set with 8 reps, pause 5 seconds, go to failure, pause, go, etc. for 2 more times.

 

That concluded this back and biceps workout.

 

Train hard!

Mark