The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym.  I trained alone again today. Here is what I did...

 

Banded Hammer Strength Pulldowns

 

Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 12 reps with 1 plate + band (warm-up)

Set 2 x 12 reps with 1 plate + 25lbs + band (warm-up)

Set 3 x 12 reps with 2 plates + band

Set 4 x 10 reps with 2 plate + 10lbs + band

Set 5 x 8 reps with 2 plates + 20lbs + band

Set 6 x 6 reps with 2 plates + 30lbs + band

 

*The key here is to add a band to create added tension throughout the movement, but particularly in the contracted position.  

 

Here is a video from a previous workout showing an optional band set-up:

 

[youtube=https://www.youtube.com/watch?v=DGOhq4Bs7WQ]

 

Tsunami Bar Seated Pulley Rows

 

I used this attachment: https://www.elitefts.com/tsunami-multi-bar-32.html.

I also used some carabiners to allow for rest-pause reps: https://www.elitefts.com/carabiner-4-pack.html.

 

Set 1 x 12 reps with 160lbs

Set 2 x 10 reps with 180lbs

Set 3 x 8 reps with 200lbs

Set 4 x 6 reps with 220lbs

 

*The key here is to contract your lats by bending the tsunami bar before driving your elbows back.  The carabiners allow the weight to bottom out without excessively stretching your lower back, so pause briefly with your arms extended and then explosively perform the concentric phase of the rep before accentuating the negative.

 

Banded Dumbbell Pullovers

 

I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 10 reps with 70lbs + band

Set 2 x 10 reps with 70lbs + band

Set 3 x 10 reps with 70lbs + band

 

*I love doing pullovers with bands to increase the tension at the top of the movement.  Be sure to accentuate the negative and get a good stretch.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=7hKjw587khc]

 

Superset: Chin Up & Barbell Curls

 

Chin Up x 10 reps with assistance

Immediately followed by…

Barbell Curl x 10 reps with 45lbs

 

*The key on the chin up is to focus more on biceps than back.  Don’t go all the way down to maintain continuous tension on the biceps.  Move straight to barbell curls and use a 3 second eccentric on each rep and flex for a 1 second count in the contracted position at the top.

 

Preacher Hammer Curls

 

Three sets of 12 reps with 20lbs

 

*The key here is to hold the dumbbells with a neutral hand position and smash them together while curling the weight and flexing hard at the top.

 

That concluded this back and biceps workout.

 

Train hard!

Mark