The following details my back and biceps workout from this past Monday at Kirkland Gold’s Gym.  I trained early because my typical Monday morning hot yoga class was cancelled due to the Labor Day holiday.  This means I trained alone because I couldn’t talk Christina into waking up early, lol.  Here is the workout…


Back Tri-Set: Smith Pull-ups -> Band Pulldowns -> Machine Low Rows


I used two of these bands for the Band Pulldowns:


Smith Pull-ups x 8 reps with body weight

Immediately followed by…

Band Pulldowns x 8 reps with Elitefts bands

Immediately followed by…

Machine Low Rows x 8 reps with 70lbs

Immediately repeat tri-set…


*The key on the Smith pull-ups (see main picture) is to elevate your feet and get a good stretch at the bottom.  On the banded pulldowns I hooked one band to each side of the top of the Smith Machine, kept my hands in a neutral position, stepped back away from the Smith Machine and drove my elbows down flexing my lats and holding the contraction for a 2 second count on each rep.  The machine low rows were done to hit lower lats.  I rested long enough to grab a drink of Plazma and went right back into the Smith pull-ups.  Do this tri-set for 5 rounds.


Back Tri-Set: Close Grip Pulldowns -> Wide Grip Seated Pulley Rows -> Cable Pullovers


Close Grip Pulldowns x 8 reps with 120lbs

Immediately followed by…

Wide Grip Seated Pulley Rows x 8 reps with 120lbs

Immediately followed by…

Cable Pullovers x 8 reps with 90lbs

Immediately repeat tri-set...


*I did the close grip pulldowns standing with one foot on the seat so I could kind of tuck my head and get a good stretch when my arms were extended before driving down my elbows and contracting hard with the close grip attachment touching the top of my chest for a split second.  Use a wide overhand (pronate) grip on the seated pulley rows to hit the upper middle back.  The cable pullovers were done lying on an exercise ball using a rope attachment.  Do this tri-set like a circuit and go right back to the close grip pulldowns following the pullovers.  Do this tri-set for 5 rounds.


Seated Incline Dumbbell Curls


8 sets of 8 reps with 22.5lb dumbbells


*Take 15 second rest breaks between each set of 8 reps.  Flex hard in the contracted position on as many reps as you can.


That concluded this back and biceps workout.


Train hard!