The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym.  The workout was based on a program by my coach, John Meadows, and I trained alongside Christina.  Here is the workout…

 

Dumbbell Rows

 

Set 1 x 8 reps with 80lbs

Set 2 x 8 reps with 90lbs

Set 3 x 8 reps with 100lbs

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 120lbs

Set 6 x 7 reps with 130lbs

 

*I went for a bit more volume here tonight and deviated a bit from John’s program.  I basically started somewhat light and did sets of 8 reps going up in weight until I couldn’t get all 8.  For me I hit failure on Set 6 before reaching 8 reps and counted this as 3 working sets.  I will note that failure for me on this night was once form was compromised.  I could have done more reps, but with sloppy form and I wanted to keep my form perfect.

 

Hammer Strength Supinate Pulldowns

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Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 2 plates/side

Set 3 x 10 reps with 2 plates/side

Set 4 x 10 reps with 2 plates/side

 

*Use a slow rep cadence and perfect form here as well.  Flex hard in the contracted position for a split second and get a good stretch at the top.  Do one arm at a time.

 

Pulley/Exercise Ball Pullovers

 

Set 1 x 12 reps with 90lbs

Set 2 x 12 reps with 90lbs

Set 3 x 12 reps with 90lbs

 

*Yeah, this is probably the first time I’ve ever used an exercise ball, lol.  This is similar to a dumbbell pullover, but with a cable pulley while using an exercise ball for support vs a bench.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]

 

Pulley/Rack Pull Variation

 

Set 1 x 6 reps with 275lbs

Set 2 x 6 reps with 275lbs

Set 3 x 6 reps with 275lbs

Set 4 x 6 reps with 275lbs

 

*This is my typical exercise substitution for rack pulls.  I attach carabiners and use the seated pulley row machine, but hinge at the waist rather than pull the weight into my torso.  Today I used a medium neutral grip attachment and hung a 25lb plate off the full weight stack.

 

Here is a sample video from a previous workout to show the form:

 

[youtube=https://www.youtube.com/watch?v=kU8Sq6gogjg]

 

Standing Dumbbell Curls

 

Set 1 x 15 reps with 20lbs (warm-up)

Set 2 x 8 reps with 35lbs

Set 3 x 8 reps with 30lbs

Set 4 x 8 reps with 30lbs

 

*The key on the working sets is to do a 4 second negative on each rep.  I got a little aggressive on the weight for my 1st set so I dropped down a bit to ensure perfect form and a full 3 second eccentric.  Keep your palms up the entire time.

 

Barbell Curls

 

Set 1 x 8 reps with 60lbs

Set 2 x 8 reps with 60lbs

Set 3 x 8 reps with 60lbs -> drop to 50lbs x 4 reps -> drop to 50lbs x 3 reps

 

*Finish biceps off with three sets of standard barbell curls performing a drop set on the last one.

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark