The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym.  I trained solo and here is what I did...

 

Hammer Strength DY Rows

 

Set 1 x 10 reps with 1 plate

Set 2 x 10 reps with 2 plates

Set 3 x 10 reps with 3 plates

Set 4 x 7 reps (failure/form compromised) with 4 plates -> drop to 3 plates x 7 reps -> drop to 2 plates x 7 reps

 

*The key here is to drive your elbow back and flex your lat hard before maintaining tension as you extend your arm back out.  Don’t extend so far that you lose tension on your lats.

 

Dumbbell Rows

 

I used a pronated hand position to hit upper-middle back - FYI.

 

Set 1 x 10 reps with 80lbs (feeder set)

Set 2 x 6 reps with 125lbs

Set 3 x 6 reps with 125lbs

Set 4 x 6 reps with 125lbs

 

*Allow the weight to hang and stretch your back briefly at the bottom before pulling the dumbbell to your pec while driving your elbow up and back.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=IoXSnWU6cEo]

 

Seated Pulley Rows

 

I used a wide overhand (pronated) grip here - FYI.

 

Three sets of 10 reps with 160lbs

 

*Allow the weight to stretch your upper back briefly before driving your elbows back and flexing hard.  Accentuate the negative on every rep.

 

Dumbbell Pullovers

 

Set 1 x 8 reps with 80lbs

Set 2 x 8 reps with 80lbs

Set 3 x 8 reps with 80lbs -> drop to 60lbs x 8 reps -> drop to 40lbs x 8 reps

 

*Perform the eccentric phase of the rep extremely slow and don’t bring the dumbbell up so high that you lose tension on your lats.  The goal is to stretch out your lats here. Extend your final set with two drops.

 

Superset: Spider Curls - Supinate to Neutral Grip

 

Spider Curl Supinate Grip x 8 reps with 25lbs

Immediately followed by…

Spider Curl Neutral Grip x 8 reps with 25lbs

 

*The key on both grip variations is to smash the dumbbells together while curling.  You’ll lay face down on an incline utility bench with your arms hanging from the end.  Flex and hold for a 1 second count in the contracted position on the supinate reps and simply pump the reps on the neutral grip.

 

That concluded this back and biceps workout.

 

Train hard!

Mark