The following details my back and biceps workout from this past Monday at Gold’s Gym. My bride joined me for this one and here is the workout...
Chest Supported Rows
I used a Life Fitness machine with an underhand (supinated) grip - FYI.
Chest Supported Row x 8 sets of 8 reps with 145lbs
*The key here is to hold the contraction for a split second and lower/extend the weight with control while flexing your back. Use perfect form and take short rest breaks. Christina and I alternated back-and-forth until we had each done 8 sets.
Wide Grip Stretch Pulldowns
Set 1 x 10 reps with 140lbs
Set 2 x 8 reps with 150lbs
Set 3 x 6 reps with 160lbs
Set 4 x 15 reps with 110lbs
*The key is to use perfect form, accentuate the stretch when your arms are extended by having your training partner push down on the weight stack gently. After the stretch drive your elbows back down flexing hard in the contracted position for a split second. Rest just long enough between sets for your training partner to go (about 30 seconds).
Dumbbell Rows
I went back to some traditional rest breaks here - FYI.
Set 1 x 7 reps with 120lbs
Set 2 x 7 reps with 120lbs
Set 3 x 7 reps with 120lbs
Set 4 x 7 reps with 120lbs
*Standard dumbbell rows, but about 50-60 second rest breaks. Use a weight in which you can pull the dumbbell with perfect form while bringing it towards your hip in the contracted position.
Lying Dumbbell Pullovers
Now back to short rest breaks.
Dumbbell Pullovers x 7 sets of 7 reps with 60lbs
*The key here is to focus on the stretch at the bottom and don’t bring the dumbbell up so high that you lose tension on your lats. Take about 15-20 second rest breaks between each set.
Standing Dumbbell Curls
Set 1 x 20 reps with 20lbs
Set 2 x 12 reps with 25lbs
Set 3 x 7 reps with 30lbs
*The key here is to perform 3 sets to failure utilizing a slow eccentric - lower the weight with a 3 second count. Flex hard in the contracted position. Keep your palms up throughout the entire rep range. Move up in weight each set.
American GridIron Curls
One all-out set for as many reps as possible with just the bar.
*I got about 15 reps and then did another 5 partials.
That concluded this back and biceps workout.
Train hard!