The following details my back and biceps workout from this past New Years Day at Kirkland Gold’s Gym. Christina and I didn’t quite make it to midnight so we were up and at the gym in morning. Here is our workout...
Chest Supported Dumbbell Rows
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 70lbs
Set 4 x 10 reps with 80lbs
Set 5 x 10 reps with 90lbs
Set 6 x 10 reps with 90lbs
*Lay face down on an incline utility bench for these and row with one arm at a time. Get a good stretch at the bottom and try to drive your elbow back explosively while holding the contraction for a brief moment at the top. I like these because it reduces lower torso twisting and makes it more low back friendly.
Here is a video:
[youtube=https://www.youtube.com/watch?v=3CFSpASg3m8]
MAG Neutral Pulldowns
I used this attachment here: https://www.elitefts.com/mag-medium-grip-neutral.html.
Four sets of 8 reps with 140lbs
*Move at a quick pace, resting between sets just long enough for your training partner to go. I also used a 3 second eccentric on every rep until the last couple sets.
Dante Rows
I used a rope attachment here.
Four sets of 10 reps with 70lbs
*I used lighter weight here and slowed down the eccentric phase of all reps to 3 seconds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=vOpbIbNj75w]
Seated Pulley Rows
I used two separate long handle attachments here - FYI.
Four sets of 10 reps with 110lbs
*The key is to drive your elbows back and spread the handles holding the contracted position for a 1 second count on each rep.
Lying Pulley Cable Curls
Set 1 x 20 reps (failure) with 50lbs
Set 2 x 14 reps (failure) with 50lbs
Set 3 x 9 reps (failure) with 50lbs
*Three sets to failure here. Christina actually helped with a forced rep at the end as well. Do not compromise form here!
That concluded this back and biceps workout.
Train hard!
Mark