The following details my back and biceps Workout of the Day at Kirkland Gold’s Gym. Christina joined me for this workout, and here is what we did:

Chest Supported Rows

We used a Life Fitness machine for this exercise, FYI.

  • Set 1 x 14 reps with 130 pounds
  • Set 2 x 12 reps with 145 pounds
  • Set 3 x 10 reps with 160 pounds
  • Set 4 x 8 reps with 175 pounds
  • Set 5 x 6 reps with 190 pounds

I used a neutral grip on this exercise. The key is to drive your elbows back and hold the contraction for a one-second count before performing a slow accentuated negative on each rep. Also, allow the weight to stretch you for a one-second count with your arms extended on each rep. Go up in weight and down in reps on each set.

Hammer Strength Pulldowns

  • Set 1 x 10 reps (alternating) with 2 plates/side
  • Set 2 x 8 reps (alternating) with 2 plates + 10 pounds/side
  • Set 3 x 6 reps (alternating) with 2 plates + 20 pounds/side

Back to my favorite variation of Hammer Strength Pulldowns. Allow the weight to stretch one side while performing a rep with the opposite side. Alternate in this manner until you reach the prescribed reps on each side. You will need lifting straps, or your grip will fail before your lats.

Decline Dumbbell Pullovers

  • Set 1 x 6 reps with 90 pounds
  • Set 2 x 6 reps with 90 pounds
  • Set 3 x 6 reps with 90 pounds

Control the rep tempo on this exercise to avoid injury and ensure tension remains on the lats. The use of a decline bench allows for a slightly greater range of motion without pec involvement. The key is to get a good stretch.

Superset: Straight Arm Rows and Seated Rows

I used a narrow semi-supinate MAG attachment and a couple of carabiners to avoid overstretching my lower back on the seated rows.

  • Straight Arm Rows x 10 reps with 12.5-pound kettlebells
  • Immediately followed by…
  • Seated Rows x 10 reps with 180 pounds

The key on the straight arm rows is to bend to 90 degrees at the waist and row kettlebells while keeping your palms pronated/facing up. Hold the contraction for a one- to two-second count on each rep in the flexed position. Flex your lats as hard as possible before moving straight to seated rows for another 10 reps to finish off the superset. I performed three rounds of this superset.

Kneeling Biceps Cable Curls

  • Set 1 x 14 reps with 70 pounds
  • Set 2 x 12 reps with 80 pounds
  • Set 3 x 10 reps with 90 pounds
  • Set 4 x 8 reps with 100 pounds

Kneel while facing the weight stack with a straight bar attached to the lower pulley. Extend your arms so they are in a straight line with the angle of the cable. Keep your elbows fixed in this position as best as you can throughout each rep. Flex hard in the peak contraction and lower the weight with control to full extension. I like this movement because kneeling lowers the ability to cheat, and the angle from which you will curl minimizes anterior deltoid recruitment.

That concluded this back and biceps workout.

Train hard!

— Mark

A Workout of the Day That'll Hammer Your Chest, Shoulders, and Tris