The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym. I mostly trained solo for this one. Here is the workout...
Hammer Strength Low Rows
This machine uses individual weight stacks vs. plates and the hand position is supinated - FYI.
Set 1 x 12 reps with 60lbs (warm-up)
Set 2 x 12 reps with 70lbs (warm-up)
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
*The key here is to not extend your arm completely and take tension off the lats. Move slightly towards the side you are working while sitting on the seat and really drive your elbow back and accentuate the negative.
Here is a video showing the machine from a previous workout, but the form I used in today’s workout was much more eccentric focused:
[youtube=https://www.youtube.com/watch?v=w9Uok_CoEXY]
Pronated Dumbbell Rows
Set 1 x 10 reps with 90lbs (feeder set)
Set 2 x 6 reps with 125lbs
Set 3 x 6 reps with 125lbs
Set 4 x 6 reps with 125lbs
Set 5 x 6 reps with 125lbs
*Square your hips and allow the weight to stretch you at the bottom before driving your elbow back. The pronate hand position should place the emphasis across the upper/middle back.
Here is a video from a previous workout showing the form:
[youtube=https://www.youtube.com/watch?v=IoXSnWU6cEo]
Seated Pulley Rows
Use separate D handles with carabiners - FYI.
Set 1 x 10 reps with 160lbs
Set 2 x 8 reps with 170lbs
Set 3 x 6 reps with 180lbs
*The key here is to drive your elbows back and spread the handle for a more intense contraction.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=obRdwNzo-gM]
Dante Rows
3 sets of 8 reps with 80lbs
*I like these for really stretching everything out and to give me arms a break from all the pulling. Really accentuate the negative and control the weight.
I used a rope attachment, but here is a video from a previous workout if you’ve never seen this exercise before:
[youtube=https://www.youtube.com/watch?v=vOpbIbNj75w]
Seated Barbell Curls
5 sets of 8 reps with 60lbs
*The key here is to sit on a bench with the barbell resting on your thighs. To begin tense your biceps and then curl the weight up as quickly and intensely as possible. Slowly bring the barbell back down to your thighs, pause briefly and go again. Perform every rep of each set in this way.
That concluded this back and biceps workout.
Train hard!
Mark