The following details my back and biceps workout from this past Monday at Gold’s Gym.  I trained alone and here is what we did...

 

Hammer Strength DY Rows

 

Set 1 x 14 reps with 1 plate (warm-up)

Set 2 x 12 reps with 2 plates (warm-up)

Set 3 x 10 reps with 2 plates + 25lbs

Set 4 x 8 reps with 3 plates

Set 5 x 6 reps with 3 plates + 25lbs

Set 6 x 15 reps with 1 plate + 25lbs

 

*I did one arm at a time.  Rest breaks between sets were just long enough to change weight.  Use perfect form by holding the contraction for a brief second and accentuating the negative on each rep.

 

Standing Neutral Grip Pulldowns

 

I used a close neutral grip attachment - FYI.

 

Pulldowns x 8 sets of 8 reps with 100lbs

 

*These are performed standing away from the machine with one foot on the padded seat.  Pull your elbows down and flex hard at the bottom before extending your arms back up and tucking your head slightly to get a good stretch.  Take 15 second rest breaks between all 8 sets.

 

Dumbbell Pullovers

 

Set 1 x 10 reps with 60lbs

Set 2 x 8 reps with 70lbs

Set 3 x 6 reps with 80lbs

Set 4 x 15 reps with 50lbs

 

*Lay on the bench vs. across.  Don’t bring the dumbbell up so high that you activate your pecs.  Maintain continuous tension on your lats getting a little better stretch with each set.  Again, rest long enough between sets to grab a different dumbbell.

 

Hammer Strength Shrugs

 

Set 1 x 10 reps with 3 plates

Set 2 x 8 reps with 4 plates

Set 3 x 6 reps with 5 plates

Set 4 x 15 reps with 2 plates + 25lbs

 

*I use the horizontal Hammer Strength Chest Press machine and straddle the bench for these.  It allows a perfect shrugging position with hands at my sides and doesn’t jack up my lower back.  Hold the contraction at the top for a 1 second count on each rep.  Rest just long enough between sets to change the weight.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=5IiLh4gm1gg]

 

Fat Gripz Single Arm Preacher Dumbbell Curls

 

Use these: https://www.elitefts.com/fat-gripz.html.

 

Single Arm Preacher Curls x 10 sets of 8 reps with 20lbs

 

*I went a little light, so I continued for a couple extra sets doing 10 total.  Basically alternate back-and-forth between arms until you’ve done 10 sets of 8 reps on each.  I don’t know if it was the added volume or a combination of volume and Fat Gripz, but my biceps were crazy sore for a few days after this workout.

 

That concluded this back and biceps workout.

 

Train hard!

Mark