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!
Mark
Thank you and God bless
Joe Magallanes
Thanks for frequenting my training logs. Glad they're of value to your training. In terms of pre and post workout meals, I prefer to not eat anything big pre because I drink Plazma on my way to the gym and throughout my workout. In fact, drinking Plazma intra leaves me not really wanting to eat much post. I do sometimes eat a FINiBAR before or after. Lately if training in the morning I've been eating smoked salmon and green olives afterward for breakfast. I rotate food quite a bit in the off-season too because dieting can be pretty monotonous. I have sliced venison summer sausage on toasted sourdough for breakfast the other day, lol!
I hope this helps.
All the best,
Mark