The following details my back and biceps workout from last Monday evening at Eastside Gym in Redmond. Real iron and training solo; here is what I did...
Wide Lat Pulldowns
I used a wide, straight bar here - FYI.
Set 1 x 14 reps with 110lbs
Set 2 x 12 reps with 130lbs
Set 3 x 10 reps with 150lbs
Set 4 x 8 reps with 170lbs
Set 5 x 6 reps with 190lbs
*The key is to accentuate the eccentric and drive your elbows down on the concentric bringing the bar to your upper chest. Work your way up in weight and down in reps until you get to a tough set of 6.
Seated MAG Pulley Rows
I recently got this new bar and used it for this exercise: https://www.elitefts.com/medium-grip-supinate.html.
Set 1 x 8 reps with 130lbs
Set 2 x 8 reps with 150lbs
Set 3 x 8 reps with 170lbs
Set 4 x 8 reps with 190lbs
*Perform sets of 8 going up in weight until you barely get 8 reps.
Hammer Strength Low Rows
Set 1 x 10 reps with 1 plate
Set 2 x 10 reps with 2 plates
Set 3 x 10 reps with 2 plates + 25lbs
Set 4 x 9 reps (failure) with 3 plates
*Aim for sets of 10 reps here going up in weight until you fail to get all 10 reps. I performed one arm at a time and focused on flexing hard in the contracted position on each rep.
Dumbbell Pullovers
3 sets of 12 reps with 65lbs
*Three sets of 12 reps with only 30 second rest breaks. Focus on getting a little better stretch on each new set. Don’t bring the dumbbell all the way up to maintain tension on your lats vs pecs.
Machine Preacher Curls
Set 1 x 14 reps with 80lbs
Set 2 x 12 reps with 90lbs
Set 3 x 10 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 5 reps with 120lbs
Set 6 x failure with 70lbs
*I used a machine with a straight bar for curling. The key is to extend your arms to about 80% straight before curling and flexing as hard as possible in the contracted position on every rep.
That concluded this back and biceps workout.
Train hard!
Mark