The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym.  Chris and I were short on time so we knocked this out in about 55 minutes. Here is what we did...

 

Hammer Strength Pull-downs

 

I used the unilateral, supinate grip HS pull-down here - FYI.

 

Set 1 x 15 reps with 1 plate (warm-up)

Set 2 x 10 reps with 2 plates

Set 3 x 8 reps with 2 plates + 25lbs

Set 4 x 6 reps with 3 plates -> drop to 2 plates x 6 reps -> drop to 1 plate x 12 reps

 

*The key here is drive your elbow down and flex hard in the contracted position before accentuating the negative on each rep.  Work up in weight and down in reps finishing with a drop set. On the drop set continue to hold the contraction for a split second and accentuate the negative until the final drop where you will just pump the reps out non-stop.

 

Hammer Strength Ground Base Rows

 

This set-up has a similar feel to Meadows Rows - FYI.

 

Set 1 x 15 reps with 1 plate (feel set)

Set 2 x 10 reps with 2 plates

Set 3 x 8 reps with 3 plates

Set 4 x 6 reps with 4 plates -> drop to 3 plates x 6 reps -> drop to 2 plates x 12 reps

 

*Get a good stretch at the bottom and then drive your elbow up and back.  Again, work up in weight and down in reps finishing with a drop set similar to the previous exercise.

 

Here is a video of my final set:

 

[youtube=https://www.youtube.com/watch?v=jb5r-I0tcZQ]

 

Banded Dumbbell Pullovers

 

I used this band to add tension: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 10 reps with 80lbs + band

Set 2 x 10 reps with 80lbs + band

Set 3 x 10 reps with 80lbs + band

 

*Accentuate the eccentric phase of the rep and flex hard in the contracted position.

 

Lying Cable Curls

 

Set 1 x 21 reps (failure) with 50lbs

Set 2 x 12 reps (failure) with 50lbs

Set 3 x 8 reps (failure) with 50lbs

Set 4 x 6 reps (failure) with 50lbs

 

*The key here is to alternate back-and-forth non-stop with your training partner.  As soon as one person hits failure the other one goes. These are performed lying back on a seated pulley - FYI.

 

That concluded this back and biceps workout.

 

Train hard!

Mark