The following details my back and biceps workout from this past Monday at Gold’s Gym.  I primarily used a 10-8-6-15 rep scheme with relatively short rest breaks. I trained alongside Christina and here is the workout...

Neutral/Close Grip Pulldowns

 

Set 1 x 10 reps with 140lbs

Set 2 x 8 reps with 150lbs

Set 3 x 6 reps with 160lbs

Set 4 x 15 reps with 110lbs

 

*It’s very important that you use perfect form and flex hard in the contracted position before doing a slow, controlled 3 second negative on every rep.  Rest breaks were in the 45 second range.

 

Neutral/Wide Grip Pulley Rows

 

Set 1 x 10 reps with 150lbs

Set 2 x 8 reps with 160lbs

Set 3 x 6 reps with 170lbs

Set 4 x 15 reps with 130lbs

 

*Again, the key is to use perfect form, accentuate the stretch when your arms are extended and drive your elbows back flexing hard in the contracted position for a split second.  Control the eccentric phase of every rep.  45 second rest breaks between sets.

 

Hammer Strength Semi-Supinated Pulldowns

 

I did this exercise with both arms simultaneously today - FYI.

 

Set 1 x 10 reps with 80lbs/side

Set 2 x 8 reps with 100lbs/side

Set 3 x 6 reps with 115lbs/side

Set 4 x 15 reps with 70lbs/side

 

*Accentuate the negative here.  This is an easy exercise to get sloppy with and not achieve the benefit of the machine when failing to briefly hold the contraction on every rep.  Use perfect form.

 

Alternating: Shrugs & Straight-Arm Pulldowns

 

I alternated back-and-forth here to speed up the workout - FYI

 

Shrugs x 4 sets of 10, 8, 6, 15 reps using 3, 4, 5 and 2 plates + 25lbs

Immediately followed by…

Straight Arm Pulldowns x 4 sets of 10, 8, 6, 15 reps using 120, 130, 140 and 110lbs

Immediately repeat…

 

*No rest going back-and-forth aside from the time to add or subtract weight.  Use perfect form!

 

Here is a video of my 3rd set:

 

[youtube=https://www.youtube.com/watch?v=UNqNEoQ23os]

 

Lying Pulley Curls

 

Lying Pulley Curls x 7 sets of 7 reps with 50lbs

 

*This exercise is performed by lying on seated pulley bench with your knees where you normally place your feet.  I like this exercise because it takes away the ability to cheat.  7 sets of 7 eps with 15 second rest breaks.

 

American Gridiron Bar Curls

 

This is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.

 

American Gridiron Bar Curls x 3 sets of 10 reps with bar only

 

*Hold the contraction for split second on each rep and only take 15 second rest breaks.

 

That concluded this back and biceps workout.

 

Train hard!

Mark