The following details my back and biceps workout from Tuesday morning at Kirkland Gold’s Gym.  My daughter was in the hospital a couple days, so my Monday night workout got moved to Tuesday morning.  Low on sleep, in mental angst and short on time; the gym is my therapy. I’ve been living the hardest season of my life the past month, but the iron provides some reprieve.  Here is my workout…

 

Superset: Mag Pulldowns & Dante Rows

 

I used this attachment on the pulldowns: https://www.elitefts.com/mag-close-grip-supinate.html.  I performed a couple warm-ups on the pulldowns before beginning my working supersets - FYI.

 

Mag Pulldowns x 8 reps with 140lbs

Immediately followed by…

Dante Rows x 8 reps with 70lbs

 

*Drive your elbows down and flex hard in the contracted position on the MAG supinate pulldowns while accentuating the negative.  Go straight to Dante Rows - video below if you’re not familiar with the movement. Perform this superset for 3 rounds taking 45 second rest breaks between each round.

 

[youtube=https://www.youtube.com/watch?v=mDlTmU7lP5E]

 

Pronate Dumbbell Rows

 

Set 1 x 12 reps with 100lbs

Set 2 x 10 reps with 110lbs

Set 3 x 8 reps with 120lbs

 

*These are standard dumbbell rows, but with a pronated vs. neutral hand position.  Get a good stretch across your upper back on each rep as you extend your arm at the bottom of the movement.

 

Here is a video from a previous workout:

 

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

 

Alternating Set: Hammer Strength Shrugs & Dumbbell Pullovers

 

The idea here is to alternate between exercises for time efficiency.  I used the Horizontal Hammer Strength Chest Press for the shrugs - FYI.

 

Hammer Strength Shrugs x 12, 10, 8 reps with 3, 4 and 5 plates/side

Immediately followed by…

Dumbbell Pullovers x 10 reps with 80lbs

 

*Perform each exercise 3 times.  I went up in weight and down in reps on the shrugs as detailed above.  The key on the shrugs is to hold the contraction at the top for a 2 second count on each rep.  I moved between exercises resting just long enough to sip on Plazma.

 

Here is a video from a previous workout showing the set-up on the shrugs:

 

[youtube=https://www.youtube.com/watch?v=5IiLh4gm1gg]

 

Superset: Spider Curls - Supinate to Neutral Grip

 

Supinate Curls x failure with 25lbs

Immediately followed by…

Neutral Curls x failure with 25lbs

 

*The key here is to lay face down on an incline utility bench, smash a pair of dumbbells together with your hands in a supinate position and curl to failure.  Immediately rotate your hands to a neutral position and go again to failure. Perform this superset for 3 rounds.

 

Standing Alternating Dumbbell Curls

 

One set to failure with 30lbs

 

*Finish off your biceps by performing one set to absolute muscle failure on alternating dumbbell curls.  Use perfect form.

 

That concluded this back and biceps workout.

 

Train hard!

Mark