The following details my back and biceps workout from this past Monday at Gold’s Gym. I trained alongside my bride and here is what we did...
Chest Supported Supinated Grip Rows
I used a Life Fitness machine here - FYI.
Chest Supported Rows x 8 sets of 8 reps with 145lbs
*Control the eccentric and flex hard in the contracted position for a brief moment. I rested just long enough between sets for Christina to go, meaning we alternated back-and-forth non-stop.
Standing Neutral Grip Pulldowns
I used a close neutral MAG attachment like this:https://www.elitefts.com/mag-close-grip-neutral.html.
Pulldowns x 8 sets of 8 reps with 110lbs
*These are performed standing away from the machine with one foot on the padded seat. Pull your elbows down and flex hard at the bottom before extending your arms back up and tucking your head slightly to get a good stretch. Again, rested just long enough for Christina to do her set.
Here is a video:
[youtube=https://www.youtube.com/watch?v=42eRAvZj5HY]
Pronated Grip Dumbbell Rows
Round One: 2 sets of 8 reps with each arm with 85lbs
Round Two: 2 sets of 8 reps with each arm with 85lbs
Round Three: 2 sets of 8 reps with each arm with 85lbs
Round Four: 2 sets of 8 reps with each arm with 85lbs
*The key here is square your feet slightly wider than shoulder width, support your upper body with one hand on the dumbbell rack, hold a dumbbell in the other with your palm in a pronated position, allow the weight to hang briefly to stretch you and then drive your elbow up and back flexing hard at the top. Alternate sides doing 8 rep for 2 sets. Catch your breathe and repeat with 2 sets per each side. Rest, repeat, rest repeat. Four rounds total.
Dumbbell Pullovers
Dumbbell Pullovers x 5 sets of 8 reps with 50lbs
*The key here is very short rest breaks - 10 seconds. Don’t even get off the bench, just set the dumbbell on your chest for 10 seconds and go again. Only 5 rounds of 8 reps.
Standing Barbell Curls
Barbell Curls x 8 sets of 8 reps with 50lbs
*Keep your elbows pinned to your side even if you only end up curling to 90 degrees towards the end. Don’t turn this into an anterior deltoid exercise. Perfect form and short rest breaks - 15 seconds between sets.
That concluded this back and biceps workout.
Train hard!
Mark
Thank you for your blog, I remember reading an article about Steve Reeves using 10 sets of 10 training when he was at his peak. I have a couple of questions. Have you dropped the secondary workouts now and what does your current training week look like?, and what about abs and calves.
Thanks.
Thanks for the positive feedback. 10x10 is often referred to as German Volume Training, but some ascribe the technique to Vince Gironda. To answer your question, no I still have secondary workouts for all body parts aside from legs. Check out my articles page and click on the one titled: Density Training: How I'm Training Now. It details my weekly training split.
All the best,
Mark