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…

Dumbbell Rows

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.


Dumbbell Pullovers


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.


Train hard!