The following details my back and biceps workout from last Monday morning at Kirkland Gold’s Gym.  I trained at 4:30am and then went straight to hot yoga at 6am again this week due to obligations at work preventing me from getting into the gym in the evening.  Here was my workout...

 

Lat Pulldowns

 

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

 

Set 1 x 14 reps with 100lbs

Set 2 x 10 reps with 120lbs

Set 3 x 6 reps with 140lbs

Set 4 x 6 reps with 160lbs

Set 5 x 6 reps with 180lbs

Set 6 x 5 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 6 reps going up in weight until you fail to get 6.

 

DY Hammer Strength Rows

 

This is the machine made a classic by Dorian Yates - FYI.

 

Set 1 x 12 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 8 reps with 3 plates + 25lbs

Set 4 x 6 reps with 4 plates/side

 

*I trained one side at a time here.  Drive your elbow back, flex your lat and try to maintain that tension as you control the negative.

 

Dumbbell Pullovers

 

3 sets of 12 reps with 65lbs

 

*Lay across the bench and carefully control the negative while getting a little better stretch with each set.

 

Chest Supported Rows

 

7 sets of 7 reps with 100lbs

 

*The key here is to use a lighter weight and get 7 reps where you really can contracted hard in the flexed position and feel your entire back working.  Hop off the machine and stretch your lats for 15 seconds and get right back down and perform another set of 7 reps.  Keep going in this manner - 7 reps, 15 seconds stretching, 7 reps, etc until you’ve done 7 sets.

 

Standing Upper Pulley Cable Curls

 

6 sets of 8 reps with 30lbs

 

*The form here is similar to hitting a front double biceps while holding the D attachments connected to the upper pulley in a cable crossover.  I kept the rest periods short here as well; about 20 seconds.  Grind these to failure with perfect form.  It’s okay if you lose some reps towards the end, just don’t get sloppy with your form.

 

That concluded this back and biceps workout.

 

Train hard!

Mark