The following details my back and biceps workout from this past Monday at Eastside Gym.  I trained alone and here is what I did...

 

Lat Pulldown

 

I used a straight bar with a wide overhand grip - FYI.

 

Set 1 x 10 reps with 140lbs

Set 2 x 8 reps with 160lbs

Set 3 x 6 reps with 180lbs

Set 4 x 15 reps with 120lbs

 

*The key here is to bring the bar to your chin and hold the contraction briefly before extending your arms back up and relaxing your scapulae for a good stretch.  Take short rest breaks of 30 seconds or less between sets.

 

Hammer Strength Low Row

 

4 sets of 8 reps with 2 plates/side alternating back-and-forth

4 sets of 8 reps with 1 plate + 25lbs/side bilaterally

 

*I did 4 sets each side alternating back-and-forth non-stop one arm at a time.  I then switched to both arms at the same time and rested 20 seconds between sets.  Flex hard in the contracted position and control the eccentric phase of each rep.

 

Dumbbell Rows

 

Set 1 x 10 reps with 110lbs

Set 2 x 8 reps with 120lbs

Set 3 x 6 reps with 130lbs

Set 4 x 15 reps with 90lbs

 

*Crank out some sets with dumbbells.  I let the weight hang briefly and stretch me before driving my elbow up and back on each rep.  Take a 30 second rest break between each set.

 

Dumbbell Pullover

 

4 sets of 10 rep with 20 second rest breaks

 

*Focus on getting a good stretch and don’t bring the dumbbell up so high that you lose tension on your lats and engage your pecs.

 

Alternating: Hammer Strength Preacher Curls & Dumbbell Hammer/Pronate Curls

 

HS Preacher Curls x 8 reps with one plate

Immediately followed by…

Dumbbell Hammer/Pronate Curls x 8 reps with 20lbs

Immediately repeat…

 

*The key here is to flex hard in the contracted position on the preacher curls.  Move immediately to the dumbbells and curl with your hand in the neutral (hammer) position on the concentric phase of the rep and then rotate your wrist and perform the eccentric with your palm pronated (facing down).  Alternate between each exercise non-stop until you’ve done 4 sets of each.

 

That concluded this back and biceps workout.

 

Train hard!

Mark