The following details my back and biceps workout from this past Sunday.  I trained at 6:30am at Eastside Gym in Redmond and had my daughter along to capture some of the workout.

In terms of my training schedule Sunday’s are typically my secondary back and biceps workout for the week, but I rarely log them due to a lack of photo/video content.  Nobody wants to train this early on a Sunday.

On secondary workouts, the exercise selection varies, but generally speaking the goal remains the same – get a pump without added intensity techniques that tax the central nervous system.  Here is what this workout included…

One Arm Hammer Rows

Set 1 x 15 reps with 1 plate (warm-up)

Set 2 x 12 reps with 2 plates

Set 3 x 10 reps with 3 plates

Set 4 x 6 reps with 4 plates

*The key here is to use perfect form and stop a rep or two short of failure on every set.

Chest Supported Rows – Wide Grip

Set 1 x 12 reps with 1 plate

Set 2 x 10 reps with 2 plates

Set 3 x 8 reps with 2 plates + 10lbs

*The focus on these is holding the contraction for a split second on every rep.  Notice the grip varied with the first two exercises – Hammer was neutral and this row was pronated.

Lat Pulldown

Set 1 x 12 reps with 120lbs

Set 2 x 10 reps with 130lbs

Set 3 x 10 reps with 140lbs

*I used a wide, pronate grip with a straight bar attachment.  I go rather light in weight to ensure I can hold the contraction and squeeze my entire back at the bottom on every rep.

Incline Pulldown

I used this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.

Set 1 x 12 reps with 100lbs

Set 2 x 10 reps with 110lbs

Set 3 x 8 reps with 120lbs

*Once again go for perfect form over moving big weight.  Ensure a full range of motion and flex hard in the contracted position.

Here is a video so you can see the set-up:

[youtube=https://www.youtube.com/watch?v=Y4yzP8eGz8g]

Dumbbell Pullovers

Set 1 x 12 reps with 60lbs

Set 2 x 10 reps with 65lbs

Set 3 x 8 reps with 70lbs

*Standard form lying on the bench vs across it.  Work the stretch at the bottom and don’t come up so far at the top with the dumbbell that you engage your pecs.

Hammer Low Row – Mid-Trap Focused

Set 1 x 12 reps with 3 plates/side

Set 2 x 10 reps with 3 plates + 25’s/side

Set 3 x 8 reps with 4 plates/side

*The goal is to work the middle back/trap area.  As such do not pull with your arms, but rather relax the scapulae and let the weight stretch you at the bottom before retracting your shoulder blades and squeezing your middle back.

Here is a video:

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

Machine Curls

Set 1 x 12 reps with 90lbs

Set 2 x 10 reps with 100lbs

Set 3 x 8 reps with 110lbs

*Control your form and flex hard on every rep in the contracted position.

Hammer Log Bar Curls

This is the bar I used: https://www.elitefts.com/shop/bars-weights/specialty-bars/elitefts-multi-grip-log-bar.html.

Set 1 x 10-12 reps with bar (narrowest grip)

Set 2 x 10-12 reps with bar (middle grip)

Set 3 x 10-12 reps with bar (wide grip)

*I really love this bar vs dumbbell hammer curls because for some reason it doesn’t cause any elbow pain and the contraction is intense.  I prefer to vary my grip with each set.

Here is a video:

[youtube=https://www.youtube.com/watch?v=gJ4flf_iOG0]

That concluded this secondary back and biceps workout.

Train hard!

Mark