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 adding in some drop sets.  I’m continuing with density training on secondary workout days- FYI.  Here is the workout...

 

Meadows Rows

 

You’ll need one of these: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.

 

Set 1 x 12 reps with 25lbs

Set 2 x 10 reps with 50lbs

Set 3 x 8 reps with 75lbs (first working set)

Set 4 x 8 reps with 75lbs

Set 5 x 8 reps with 80lbs -> drop to 60lbs x 8 reps

 

*Grab the end of the barbell and flex hard when driving your elbow up and back.  Control the eccentric and finish with a drop set.

 

Hammer Strength Max Tension Pulldowns w/Bands

 

I used these bands: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 7 reps with 45lbs + band

Set 2 x 7 reps with 45lbs + band

Set 3 x 7 reps with 45lbs + band

 

*Flex and hold one side in the contracted position while doing a rep with the opposite arm.  Alternate in this fashion until you've done 7 reps with each side.  Bands are important for intensifying the contraction.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=8uBzMC9Q0Ik]

 

Seated Pulley Rows

 

Set 1 x 10 reps with 180lbs

Set 2 x 10 reps with 180lbs

Set 3 x 10 reps with 180lbs -> drop to 90lbs x 19 reps (failure)

 

*I used a neutral, narrow grip handle and focused on briefly holding the contraction and then controlling the eccentric.  Finish with a drop set whereby you cut the weight in half.  Have your training partner sit on the bench behind you so you cannot cheat at all when pulling the weight.  Go to failure with perfect form.

 

Cable Pullovers

 

Set 1 x 15 reps with 90lbs

Set 2 x 15 reps with 90lbs

Set 3 x 15 reps with 90lbs

 

*I attached a rope to the lower pulley and laid across an exercise ball here.  Flex hard in the contracted position and lower the weight slowly into a good stretch.  Keep your elbows in a fixed position so you don’t turn this into a triceps exercise.

 

Seated Incline Dumbbell Curls with Fat Gripz

 

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

 

Set 1 x 10 reps with 20lbs

Set 2 x 10 reps with 25lbs

Set 3 x 10 reps with 30lbs

 

EZ Bar Curls

 

3 sets x 6 reps with 70lbs

 

*Use perfect form and lower the weight slowly.

 

That concluded this back and biceps workout.

 

Train hard!

Mark