The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym. I trained alongside my friend Chris and here is what we did...
Superset: Hammer DY Rows & Hammer Ground Base Rows
I perform a few warm-ups of each to get to a solid working weight - FYI.
Hammer Strength DY Rows x 8 reps with 3 plates/side
Immediately followed by…
Hammer Strength Ground Base Rows x 6 reps with 2 plates/side
*The key on the Hammer DY Rows is to get a good stretch when your arms are extended and then drive your elbows back and flex hard in the contracted position before controlling the negative on every rep. Use a overhand, pronated hand position. Forced reps are fine if you have a training partner to ensure you get all 8 reps. Move straight to the ground base and crank out 6 reps. Perform this superset for 3 rounds.
Here is a video from a previous workout showing a tri-set. I just did the first two exercises, faced the opposite direction on the ground base rows and used a heavier weight today:
[youtube=https://www.youtube.com/watch?v=AMy1zpPt590&t=5s]
Superset: Mag Lat Pulldown & Dante Rows
Here is the MAG attachment I used on the lat pulldown: https://www.elitefts.com/mag-medium-grip-neutral.html.
Mag Lat Pulldown x 8 reps with 150lbs
Immediately followed by…
Dante Rows x 8 reps with 80lbs
*Stay upright on the pulldowns, stretching at the top and flexing your lats hard at the bottom. More straight to Dante rows and really accentuate the negative on every rep.
Here is a video of Dante rows if you are unfamiliar:
[youtube=https://www.youtube.com/watch?v=mDlTmU7lP5E]
Cable Pullovers
Three sets of 10 reps or until failure with 120lbs
*The key here is to control the rep temp, get a good stretch at the bottom and flex hard in the contracted position.
Seated Dead-Stop Barbell Curls
Set 1 x 12 reps with 65lbs
Set 2 x 10 reps with 85lbs
Set 3 x 8 reps with 95lbs
Set 4 x 4 reps with 105lbs -> drop to 85lbs x 4 reps -> drop to 65lbs x 4 reps
*These are performed by sitting on a bench and allowing the barbell to rest on your thighs. Tense your biceps and then curl the weight up as fast as possible while still holding the contraction for a split second at the top before lowering the bar back to your thighs with control. Pause each rep at the bottom and keep going up in weight. Finish with a drop set.
Here is a video utilizing cables, but showing the same form as with a barbell:
[youtube=https://www.youtube.com/watch?v=xdUmeY58Itc]
American Gridiron Bar Preacher Curls
Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Two sets to failure with just the bar
*Utilize a semi-neutral hand position and a full range of motion while curling until failure. I got about 18 reps on my first set and 12 on my second.
That concluded this back and biceps workout.
Train hard!
Mark