The following details my back and biceps workout from last Monday evening at Kirkland Gold’s Gym. I trained with Christina. Here was the workout...
Hammer Strength Supinated Pulldowns
Set 1 x 14 reps with 1 plate/side
Set 2 x 8 reps with 2 plates/side
Set 3 x 8 reps with 2 plates/side
Set 4 x 8 reps with 2 plates/side
Set 5 x 6 reps with 2 plates/side + Eccentric Overload
*I train with a super-slow negative on every rep today; at least 3 seconds. Drive your elbow down and lock in the contraction before slowly performing the negative. On the final set I had Christina pull down the weight while I fought against it as hard as possible for 6 reps.
Dead-Stop Dumbbell Rows
Set 1 x 12 reps with 100lbs
Set 2 x 10 reps with 110lbs
Set 3 x 8 reps with 120lbs
Set 4 x 6 reps with 130lbs
*The key here is to grab the dumbbell while allowing it to rest on the floor, tense your lats and then drive your elbow back. Do this rest-pause on all reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=sAkKutMTaSg]
Seated Pulley Rows
I used a narrow, neutral grip here - FYI.
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 190lbs
Set 3 x 8 reps with 200lbs
*Nothing special here. Crank out three sets and use good form.
Dumbbell Pullovers
4 sets of 10 reps with 70lbs
*Lay across the bench and carefully control the negative while getting a little better stretch with each set.
Seated Dumbbell Curls
Set 1 x 8 reps with 30lbs
Set 2 x 8 reps with 35lbs
Set 3 x 6 reps (failure) with 40lbs
*The beauty of training arms after back is they’re already warmed up. Perform 3 sets of 8 reps going up in weight until you hit failure.
Reverse Preacher EZ Bar Curls
3 sets of 10 reps with 40lb EZ curl bar
*Use a fixed weight, EZ curl bar on a preacher and do reverse curls. Rest no more than 30 seconds between sets and ensure the rep tempo is slow and controlled on your sets.
That concluded this back and biceps workout.
Train hard!
Mark