The following details my back and biceps workout from this past Monday at Kirkland Gold’s Gym.  I trained with Christina and continued with a more traditional workout with heavier weight and longer rest periods.  I’ve been doing density training on secondary workout days still - FYI.  Here is the workout...

 

Seated Pulley Rows

 

I used 4 carabiners (two each side) with D handles attached - FYI.

 

Carabiners available here: https://www.elitefts.com/carabiner-4-pack.html.

 

Set 1 x 8 reps with 120lbs

Set 2 x 8 reps with 140lbs

Set 3 x 8 reps with 160lbs (first working set)

Set 4 x 8 reps with 180lbs

Set 5 x 8 reps with 200lbs

Set 6 x 7 reps (form compromised and stopped) with 220lbs

 

*The key here is to let the weight stretch you briefly when your arms are extended and then drive your elbows back and contract hard.  Hold the contraction for a second on the early sets, but even when you get up to heavier weight be sure to control the negative.  Work up in weight doing sets of 8 reps until your form is compromised.

 

Here is a video of my 5th set:

 

[youtube=https://www.youtube.com/watch?v=obRdwNzo-gM]

 

Close Grip 1.5 Pulldowns

 

Four sets of 6 (1.5) reps with 110lbs

 

*Use light weight here because the key is to do 1.5 reps with perfect form and really contract your back.  The video below shows the technique.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=zTTn_dz9O94]

 

Hammer Strength Low Rows

 

Set 1 x 12 reps with 80lbs

Set 2 x 10 reps with 90lbs

Set 3 x 8 reps with 100lbs

Set 4 x 6 reps with 110lbs

 

*This machine has a great underhand/semi-supinated grip.  Do one arm at a time working up in weight and down in reps.  Flex hard and hold the contracted position for a split second on every rep followed by a slow eccentric.

 

Cable Pullover w/Exercise Ball

 

Three sets of 12 reps with 100lbs

 

*Flex hard and hold the contraction and really work the stretch on each rep.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE&t=23s]

 

Lying Fat Gripz Cable Curls

 

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

 

Four sets of 10 reps with 50lbs

 

*The video below shows the set-up for this exercise.  I added Fat Gripz today and these really blew up my biceps.  Remember to use perfect form and control the rep tempo.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=j82qfin3d48]

 

That concluded this back and biceps workout.

 

Train hard!

Mark