The following details my back and biceps workout from last Monday evening at Kirkland Gold’s Gym. I trained with Christina and here is the workout...
Wide Pull-ups
I used the assist machine here - FYI.
4 sets of 8-12 reps
*The key is to stop short of completely hanging at the bottom to ensure continuous tension. Do as many reps as you can before your form is compromised aiming for the 6-12 range.
Banded Hammer Strength Rows
Perform a couple warm-ups first. You’ll need a band like this: https://www.elitefts.com/pro-mini-resistance-band.html.
4 sets of 10 reps with 2 plates + 25lbs + band
*Drive your elbow back and accentuate the negative on every rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Y1fJtD2vmhM]
Banded Dumbbell Pullover
Again, use a band like this: https://www.elitefts.com/pro-mini-resistance-band.html.
3 sets of 10 reps with 60lbs + band
Here is a video:
[youtube=https://www.youtube.com/watch?v=7hKjw587khc]
Seated Pulley Rows
I used separate D attachments with long straps here - FYI.
3 sets of 12 reps with 110lbs
*The key is to pull the D attachments apart in the contracted position keeping your elbows high to emphasis the upper-middle back.
Lying Cable Curls
Set 1 x 12 reps with 100lbs
Set 2 x 10 reps with 110lbs
Set 3 x 8 reps with 120lbs
Set 4 x 6 reps with 130lbs
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=qf8XAK2mw40]
Seated Incline Dumbbell Curls
2 sets to failure with 25lbs
*The key is to work your pumped biceps from a stretched position here. Keep your palms up the entire time and go to failure for 2 sets.
That concluded this back and biceps workout.
Train hard!
Mark