The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym.  I was back training with my former workout partner Chris and here is what we did...

 

MAG Pulldowns

 

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

 

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

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 150lbs

Set 4 x 8 reps with 170lbs

Set 5 x 8 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)

 

Here is the Tsunami bar I used: https://www.elitefts.com/tsunami-multi-bar-32.html.

Use carabiners to allow for dead-stop reps: https://www.elitefts.com/carabiner-4-pack.html.

 

Set 1 x 12 reps with 160lbs

Set 2 x 10 reps with 170lbs

Set 3 x 8 reps with 180lbs

Set 4 x 6 reps with 190lbs

 

*I added a couple carabiners to allow the weight to bottom out for dead-stop reps.  Pause briefly, contract your lats by bending the tsunami bar and explosively driver your elbows back.  Your rep speed on the concentric phase of the rep with slow, but that’s ok.

 

Dumbbell Rows

 

Set 1 x 8 reps with 110lbs

Set 2 x 7 reps with 120lbs

Set 3 x 7 reps with 130lbs

 

*I used a pronate hand position and focused on the stretch at the bottom before driving my elbow up and back.

 

Here is a video from a previous workout:

 

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

 

Banded Dumbbell Pullovers

 

Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Three sets of 10 reps or until failure with 80lbs + band

 

*The key here is to control the rep temp, get a good stretch at the bottom and flex hard in the contracted position.

 

Here is a video showing how I set up this exercise:

 

[youtube=https://www.youtube.com/watch?v=ukWc-V455tI]

 

Dumbbell Spider Curl Superset

 

Supinate Spider Curls x 10 reps with 25lbs

Immediately followed by…

Neutral Grip Spider Curls x 6 reps with 25lbs

 

*Lay face down on an incline utility bench, hold two dumbbells with a supinate grip and smash the ends together while curling for 10 reps.  Immediately switch to a neutral hand position and again smash the dumbbells together while curling. Flex hard in the contracted position on every rep and fully extend at the bottom.  Do this superset 5 times.

 

That concluded this back and biceps workout.

 

Train hard!

Mark