The following details my back and biceps workout from this past Tuesday morning at Kirkland Gold’s Gym. I normally do this workout Monday night, but couldn’t get to the gym due to it being Christmas. I trained alone and here is the workout...
Wide Grip Pulldowns
Eight sets of 8 reps with 110lbs
*I took the density approach on this exercise today and rested about 15 sets between sets. I also used a 3 second eccentric on every rep until the last couple sets.
Dumbbell Rows
Set 1 x 10 reps (pronated grip) + 8 reps (neutral grip) with 60lbs
Set 2 x 9 reps (pronated grip) + 7 reps (neutral grip) with 70lbs
Set 3 x 8 reps (pronated grip) + 6 reps (neutral grip) with 80lbs
Set 4 x 7 reps (pronated grip) + 5 reps (neutral grip) with 90lbs
*The key here is to do X number of reps with your hand in a pronated position, allowing the weight to stretch you at the bottom before driving your elbow back while keeping it perpendicular to your torso. Immediately switch to a neutral hand position, drop the reps by 2 and do standard dumbbell rows pulling with your elbow close to your side to engage more lower lats.
Dumbbell Pullovers
Five sets of 10 reps with 60lbs
*Lay on the bench vs across it and control the eccentric phase of each rep. Aim for continuous tension by not bringing the weight all the way up and get a little better stretch with each new set. Rest no more than 30 seconds between sets.
Pull-up Assist Machine
Four sets of 8 reps with assistance
*Utilize a underhand grip here and hold the contraction at the top for a split second on each rep before slowly lowering yourself back down. While we are not targeting biceps here this exercise will prime you for the next exercise.
EZ Bar Curls
Set 1 x 8 reps with 40lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 60lbs
Set 4 x 8 reps with 70lbs
Set 5 x 5 reps with 80lbs
*Work your way up in weight doing sets of 8 reps until your form is compromised or you fail to get all 8 reps.
American Gridiron Bar Curls
Three sets of 12 reps with bar only
*Hold the contraction on every rep and lower slowly to full extension.
That concluded this back and biceps workout.
Train hard!
Mark