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

 

Hammer Strength Pulldowns

 

I used a supinate grip and did a couple warm-up sets first - FYI.

 

3 sets of 6 reps with 2 plates + 25lbs (unilateral/alternating sides w/o resting)

3 sets of 8 reps with 1 plate + 25lbs (bilateral, resting 30 seconds between sets)

 

*Flex hard in the contracted position on all reps.  Do one arm at a time for the first 3 sets alternating back-and-forth.  Then drop the weight a bit, increase reps slightly and do both arms at the same time.

 

One Arm Barbell Rows

 

I looped this band around the bar and stepped on the end with my back foot to create added tension in the contracted position: https://www.elitefts.com/pro-short-mini-restistance-band.html.

 

I used a ground base similar to this: https://www.elitefts.com/core-blaster-1-1.html.

 

6 sets of 8 reps with 50lbs + band

 

*The key here is to use a full range of motion, elevate your hip closest to the bar and briefly hold the contracted position after driving your elbow up and back.  The band really helps accentuate the contraction.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=BEPK-gwfdBQ]

 

Alternating: Straight Arm Pulldowns & Lat Pulldowns

 

Straight Arm Pulldowns x 8 reps with 120lbs

Immediately followed by…

Lat Pulldowns x 8 reps with 140lbs

Immediately repeat…

 

*I used a rope on the straight arm pulldowns.  The key is lean forward slightly, keep your elbow joint fixed in a near lock-out position and bring the rope down to your thighs while contracting your lats as hard as possible.  Hold the contraction here for a 1 second count and try to make your lats cramp.  Immediately move to wide grip lat pulldowns.  Allow your scapula to open up and stretch at the top before driving your elbows down.  Control the eccentric phase of every rep on both exercises.  Do each exercise with little to no rest, non-stop for 3 rounds.

 

Fat Gripz Dumbbell Curls

 

I used these:  https://www.elitefts.com/fat-gripz.html.

 

6 sets of 8 reps with 25lbs

 

*Begin the curl with a neutral hand position rotating your wrist to a supinated position at the top and flex hard.  Take no more than 20 second rest breaks between sets.

 

That concluded this back and biceps workout.

 

Train hard!

Mark