The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym.  I was on vacation the previous week with limited access to training equipment. I trained this evening with my buddy Chris and here is the workout...

 

Banded Single Arm Barbell Rows

 

You’ll something like this: https://www.elitefts.com/core-blaster-1-1.html.

I used this band: https://www.elitefts.com/pro-short-mini-restistance-band.html.

 

Set 1 x 10 reps with three 10’s + band (warm-up)

Set 2 x 10 reps with five 10’s + band

Set 3 x 10 reps with six 10’s + band

Set 4 x 10 reps with seven 10’s + band

 

*The key here is to get a good stretch at the bottom and flex hard at the top which the band will help facilitate.

 

Here is a video:

 

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

 

Seated MAG Rows

 

I used this attachment: https://www.elitefts.com/mag-close-grip-supinate.html.

 

Set 1 x 10 reps with 150lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 170lbs

 

*I added a few carabiners so I could do dead-stop reps.  Allow the weight to bottom out, pause briefly, flex your lats and then drive your elbows back flexing hard.  Accentuate the negative on each rep as well.

 

Superset: Wide Pull-ups & Kneeling Straight Arm Pull-downs

 

Wide Pull-ups x 10 reps with assistance

Immediately followed by…

Kneeling Straight Arm Pull-downs x 10 reps with 120lbs

 

*Use the assist machine for the pull-ups if you can’t get 10 reps with your body weight because perfect form is important.  Move straight to a cable cross-over with the same MAG attachment on the upper pulley. Kneel down facing away from the weight stack and do straight arm pull-downs with your palms in a pronated position.  Stretch and squeeze. Do this superset for 3 rounds.

 

Preacher Curls

 

Set 1 x 12 reps with 50lbs

Set 2 x 10 reps with 60lbs

Set 3 x 6 reps (failure) with 70lbs

Set 4 x 13 reps (failure) with 50lbs

 

That concluded this back and biceps workout.

 

Train hard!

Mark