The following details my back and biceps workout from Monday night at Eastside Gym in Redmond because Gold’s Gym was closed for Memorial Day.  I trained alone and here is what I did...

 

Wide Pulldowns

 

Eastside has an awesome wide, straight bar attachment that I used here - FYI.

 

Set 1 x 12 reps with 110lbs (warm-up)

Set 2 x 12 reps with 120lbs (warm-up)

Set 3 x 12 reps with 130lbs

Set 4 x 10 reps with 150lbs

Set 5 x 8 reps with 170lbs

Set 6 x 6 reps with 190lbs

 

*The key is to drive your elbows down, flex for a split second and then accentuate the negative on each rep.

 

Seated Rows (Dead-Stop)

 

This is the MAG attachment I used: https://www.elitefts.com/catalog/product/view/id/702/.

I also used some carabiners to allow for rest-pause reps: https://www.elitefts.com/carabiner-4-pack.html.

 

Set 1 x 8 reps with 150lbs

Set 2 x 8 reps with 170lbs

Set 3 x 8 reps with 190lbs

Set 4 x 6 reps with 200lbs

 

*I added a couple carabiners to allow the weight to bottom out for dead-stop reps.  Pause briefly, contract your lats and explosively driver your elbows back. Your rep speed on the concentric phase of the rep with slow, but keep going up in weight and grind out reps until you can’t get 8.

 

DY Hammer Strength Rows

 

Set 1 x 10 reps with 2 plates (feeder set)

Set 2 x 7 reps with 3 plates

Set 3 x 7 reps with 3 plates

Set 4 x 7 reps with 3 plates

 

*I used the machine made famous by Dorian Yates for this exercise.  Train one side at a time and flex hard in the contracted position.

 

Cable Pullovers

 

Set 1 x 12 reps with 90lbs

Set 2 x 12 reps with 100lbs

Set 3 x 12 reps with 110lbs

 

*Use a V bar attached to a lower pulley while lying across a bench.  These felt awesome in terms of a stretch and continuous tension throughout the set.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=5LI51FDvymg]

 

Machine Preacher Curls

 

Three cluster sets of 10-5-3 reps with 90lbs

 

*The key here is to curl the weight for 10 reps, set the weight down but don’t let go of the handle, stretch your biceps for 10 seconds, curl again for 5 reps, rest/stretch for 10 seconds, complete another 3 reps.  Perform this cluster set three times.

 

Kettlebell Curls

 

Two sets to failure with 45lb kettlebell

 

*The idea here is to grab each side of a kettlebell handle so your palms are in a neutral hand position and curl to failure for 2 sets.  I got 20+ reps on each set.

 

That concluded this back and biceps workout.

 

Train hard!

Mark