The following details my back and biceps workout from last Monday evening at Kirkland Gold’s Gym. I trained with Christina and here is the workout...
Pronated Dumbbell Rows
Set 1 x 12 reps with 80lbs
Set 2 x 10 reps with 90lbs
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
*The key here is to square your hips and row the dumbbell with a pronated hand position. Allow the weight to stretch you across your upper-middle back at the bottom and then drive your elbow up.
Here is a video:
[youtube=https://www.youtube.com/watch?v=IoXSnWU6cEo]
Chest Support Rows
I used a Life Fitness machine with a supinate grip - FYI.
Set 1 x 12 reps with 175lbs
Set 2 x 10 reps with 190lbs
Set 3 x 8 reps with 205lbs -> drop to 145lbs x 8 reps
*I used an underhand grip and did 3 sets working my way up in weight before finishing with a drop set. The key is to hold the contraction briefly with your elbows back and then control the negative.
Superset: Lat Pulldowns & Dante Rows
Lat Pulldown x 8 reps with 160lbs
Immediately followed by…
Dante Rows x 10 reps with 70lbs
Rest briefly and repeat...
*Really focus on expanding your scapula at the top of the lat pulldowns and then retracting it and flexing hard in the contracted position. Use perfect form on the Dante rows and accentuate the eccentric with a 3 second count. Do this superset 4 times.
Jettison Curls
You’ll need a band like this: https://www.elitefts.com/pro-mini-resistance-band.html.
EZ Bar Curl w/Band x 8 reps with 50lbs
Immediately followed by…
EZ Bar Curls w/o Band x 6 reps with 50lbs
Immediately followed by...
Band Curls x 8 reps with band only
*The key is to curl the bar and band together, then just the bar, then just the band. Flex hard in the contracted position with each, but hold the contraction for a 2 second count on every rep with just the band. Do this for 4 rounds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=n16DlV2d73A]
That concluded this back and biceps workout.
Train hard!
Mark
Love the workouts been using some of these while on a break from normal powerlifting regiment, great pumps and just enjoy all the volume. After looking through a good amount of the workouts wondering when you throw some calf work in or do you just not include it with your logs. Either way appreciate you taking the time to put these workouts up!
Glad you've seeing value from my training logs. I typically throw calves in-between working sets on secondary training days. I'll typically hit them 1-2 times per week while in the off-season.
I hope this helps.
All the best,
Mark