The following is details my back and biceps workout from this past Monday morning at Kirkland Gold’s Gym. I trained early in the morning because I had business related meetings all day and didn’t want my work day to run long and force me to miss my workout. Good thing because I got home too late to train that evening! I trained alone for this workout and here’s what I did…
Set 1 x 10+10 reps with 60lbs
Set 2 x 8+8 reps with 90lbs
Set 3 x 6+6 reps with 110lbs
Set 4 x 4+4 reps with 130lbs
*The idea here is to do the reps on each set twice. For example: Set 1 x 10 reps (left side), 10 reps (right side), 10 reps (left side) and 10 reps (right side). It’s almost like doing two sets alternating non-stop, back-and-forth. I’m after more work in less time here, but take a decent rest period before increasing weight and lowering reps on the next set.
Smith Machine Pull-ups
8 sets of 8 reps with bodyweight and feet elevated
*Hang briefly at the bottom and relax your scapula to get a good stretch before performing the pull-up. Take no more than 20 second rest breaks between each of the 8 sets.
8 sets of 6 reps with 60lbs
*Take no more than 20 second rest breaks between each of the 8 sets. I decided to lower the reps here so I could stay with a 60lb dumbbell.
Machine Preacher Curls
8 sets of 8 reps with 85lbs
*Crank out 8 sets here with short, 20-second rest breaks. Don’t fully extend your arms at the bottom to maximize tension.
That concluded this back and biceps workout.