The following details my back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym.  I’m doing my own programming for the short term and trained alongside my bride.  Here is the workout…

 

Superset: Straight Arm Dumbbell Row & Seated Pulley Row

 

I did a few rounds of this superset to get warm, primarily working my way up to the working weight on the pulley rows while remaining with 15lb dumbbells on the straight arm rows.  I picked up the idea on the straight arm dumbbell rows from an Elitefts article by Zack Trowbridge – FYI.

 

Straight Arm Dumbbell Rows x 8 reps with 15lbs

Immediately followed by…

Seated Pulley Rows x 6 reps with 200lbs

 

*On the straight arm dumbbell rows we are after an intense contraction, therefore you must eliminate 100% of the momentum via a very slow concentric and even slower eccentric phase.  Also hold the dumbbells in the contracted position and flex your lats as hard as humanly possible for a few seconds on each rep.  Immediately go to the pulley row with a narrow, neutral grip handle and really work the stretch before driving your elbows back.  Perform the superset for 3 rounds once you get to your working weight on seated pulley rows.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=OZYyNTmpYz8]

 

Lat Pulldowns

 

I used a wide, pronate grip on this exercise – FYI.

 

Set 1 x 8 reps with 140lbs

Set 2 x 8 reps with 140lbs

Set 3 x 8 reps with 140lbs

Set 4 x 8 reps with 140lbs

 

*The key here is to begin the movement with your arms extended and scapulae relaxed.  First, initiate the movement by retracting your scapulae, dropping your shoulders and then pulling the bar down to about chin level.  Pause briefly in the contracted position to ensure you didn’t move the weight with momentum before initiating the eccentric.

 

Chest Supported T-Bar Rows

 

Set 1 x 6 reps with 45lb & 25lb plates added

Set 2 x 6 reps with 45lb & 25lb plates added

Set 3 x 6 reps with 45lb & 25lb plates added

 

*The key here is to perform each rep with a 5 second eccentric phase along with a 2 second hold in the contracted position and 2 second stretch at the bottom of the movement.  Maximize time under tension!

 

American Gridiron Bar Pullovers

 

I used this bar here: https://www.elitefts.com/american-gridiron-bar.html.  It weighs 40lbs – FYI.

 

Set 1 x 15 reps with 40lbs

Set 2 x 12 reps with 60lbs

Set 3 x 8 reps with 90lbs

Set 4 x 8 reps with 90lbs

 

*The key here is to maintain a slight bend in your elbows and really work the stretch.  I did these laying the opposite direction on a flat bench.

 

Here is a video of my last set:

 

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

 

Superset: Seated Rest/Pause Barbell Curl & Machine Preacher Curl

 

Seated Rest/Pause Barbell Curl x 8 reps with 80lbs

Immediately followed by…

Machine Preacher Curl x 6 reps with 60lbs

 

*Pause with the barbell on your thighs for a split second before explosively curling the weight up on the seated barbell curls while controlling the eccentric phase of the movement.  Immediately go to machine preacher curls with a medium/light weight.  The key on the preachers is to go lighter so you can safely fully extend your arms while maintaining tension on the biceps.  Slowly pump out 6 reps non-stop and only curling ½ way up to ensure continuous tension with a good stretch at the bottom.  Perform the superset for 3 rounds.

 

Seated Dumbbell Curls

 

Set 1 x 2 – 2 – 2 – 2 – 2 reps with 30lbs

 

*Just one set here; but work really hard.  The idea is to curl alternating for 2 reps each arm.  Rest for 2 breathes and then curl both arms at the same time for 2 reps.  Rest for 2 breathes and go back to alternating curls for 2 reps each arm.  Then go back to 2 reps with both arms simultaneously before a final 2 reps alternating.  So you will do 10 reps with each arm total.

 

That concluded this back and biceps workout.

 

Train hard!

Mark