The following details my back and biceps workout from last Monday morning at Kirkland Gold’s Gym.  I was headed to Portland on business in the afternoon and didn’t want to miss either my workout or my hot yoga session so I trained at 4:30am and then went straight to hot yoga at 6am.  Here was my workout...

 

Lat Pulldowns

 

I used a medium, neutral grip attachment here - FYI.

 

Set 1 x 14 reps with 100lbs

Set 2 x 10 reps with 120lbs

Set 3 x 8 reps with 140lbs

Set 4 x 8 reps with 160lbs

Set 5 x 8 reps with 180lbs

Set 6 x 6 reps with 200lbs

 

*The key here is to drive your elbows down and accentuate the eccentric phase of each rep.  After a couple warm-up sets begin doing 8 reps going up in weight until you fail to get 8.

 

Single Arm Barbell Rows

 

You’ll need something like this: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 12 reps with four 10’s

Set 2 x 10 reps with six 10’s

Set 3 x 6 reps with eight 10’s

Set 4 x 6 reps with eight 10’s

Set 5 x 6 reps with eight 10’s

 

*The key here is to keep your hip closest to the bar slightly higher to facilitate a better stretch at the bottom.  I used 10lb plates to allow for a greater range of motion.

 

Dante Rows

 

Set 1 x 12 reps with 70lbs

Set 2 x 10 reps with 80lbs

Set 3 x 8 reps with 90lbs

 

*Same as last week, but just three sets working up in weight and down in reps.  Remember to use a 3 second eccentric on every rep.

 

Here is a video from an older workout:

 

[youtube=https://www.youtube.com/watch?v=vOpbIbNj75w]

 

Single Arm Pulldowns

 

I attached a D handle to the lat pull-down for this exercise - FYI.

 

Three sets of 8 reps with 70lbs

 

*Hold the contraction briefly at the bottom after driving your elbow down.  Alternate back-and-forth non-stop until all 3 sets with each arm are completed.

 

Single Arm Machine Curls

 

Five sets of 8 reps with 50lbs

 

*I used the machine where you sit down and your elbow/triceps rests on a pad that’s nearly the height of your head.  The machine is unilateral, but you can do both arms at the same time.  I chose to do one arm at a time.  I was in a hurry so I trained calves between each set.

 

That concluded this back and biceps workout.

 

Train hard!

Mark