The following details my back and biceps workout from this past Monday at Gold’s Gym. Christina trained with me and here is what we did...
Alternating: MAG Medium Grip Neutral Pulldowns & MAG Close Grip Neutral Rows
Here is what I used for the pulldowns: https://www.elitefts.com/mag-medium-grip-neutral.html.
Here is what I used for the seated pulley rows: https://www.elitefts.com/mag-close-grip-neutral.html.
MAG Medium Grip Neutral Pulldowns x 8 reps with 130lbs
Immediately followed by…
MAG Close Grip Neutral Rows x 8 reps with 130lbs
Immediately repeat…
*I bought a new MAG close grip attachment so I elected to do an alternating series. The MAG attachments make it easier to move quickly between exercise because I’m not slowed down with lifting straps. The weight was pretty light because my form was perfect with a 1 second hold in the contracted position on each rep. We alternated pretty quickly so rest breaks were 10 seconds and we went until each exercise had been done 8 times (16 total sets).
Cambered Bar Rows
This exercise nails your upper back while being low back friendly - FYI.
Cambered Bar Rows x 8 sets of 8 reps with 95lbs
*The key is to keep your elbows wide to hit upper middle back. Attempt to flex for a split second in the contracted position and control the eccentric. I rest just long enough for Christina to do her set with dumbbells.
Here is a video:
[youtube=https://www.youtube.com/watch?v=nbF9hJ1wijs]
Dante Rows
I used rope attached to the seated pulley - FYI.
Dante Rows x 4 sets of 10 reps
*The key here is to get a good stretch when your arms are extended without relaxing your lats. Flex them the entire time and hold the contraction briefly when you pull your hands to your waist. Rest breaks between sets were about 20 seconds. Check out the video below to see the set-up.
Here’s a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=vOpbIbNj75w]
Alternating Set: Fat Gripz Barbell Curls & Machine Preacher
These are the Fat Gripz I used: https://www.elitefts.com/fat-gripz.html.
Fat Gripz Barbell Curls x 7 reps with 55lbs
Immediately followed by…
Machine Preacher x 7 reps with 80lbs
Immediately repeat…
*The Fat Gripz force a better contraction so do your reps with a slow tempo and perfect form. Alternate between exercise until you’ve done each one 4 times.
That concluded this back and biceps workout.
Train hard!
Mark