The following details my back and biceps workout from Sunday morning at Kirkland Gold’s Gym. Due to some stuff going on in my life, I’m altering my training schedule to ensure I’m home in the evenings. At any rate, here is my workout…
Tsunami Bar Pulldowns
I used an attachment similar to this on the pulldowns: https://www.elitefts.com/tsunami-multi-bar-32.html.
Set 1 x 8 reps with 110lbs
Set 2 x 8 reps with 120lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 160lbs
*Contract your lats by focusing on bending the tsunami bar to initiate the movement before pulling the weight down. I performed an ab exercise between sets for efficiency sake as per the video below from a previous workout.
[youtube=https://www.youtube.com/watch?v=8PjCmVIiBfE]
Machine Low Rows
Set 1 x 12 reps with 70lbs (warm-up)
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 100lbs
Set 4 x 10 reps with 120lbs
*Flex and hold the contraction for a split second and then accentuate the negative on each rep. I did sets of standing calve raises between sets today - FYI.
Banded Dumbbell Pullover
I utilized this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 80lbs + band
Set 2 x 8 reps with 80lbs + band
Set 3 x 8 reps with 80lbs + band
*Work the stretch a little further on each new set. The band will help ensure the emphasis stays on your lats throughout the full range of motion. I did leg raises for abdominals between sets here - FYI.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=7hKjw587khc]
Single Arm Pulldowns
Set 1 x 10 reps with 70lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
*The key here is to pronate your hand at the top and get a good stretch before driving your elbow down and supinating your grip. Flex hard for a split second at the bottom before controlling the weight on the eccentric phase of the rep.
Superset: Barbell Curls & Machine Preacher Curls
Barbell Curls x 6 reps with 45lbs
Immediately followed by…
Machine Preacher Curls x failure with 80lbs
*The key on the barbell curls is to use a light weight, grip the bar as hard as possible, flex and hold the contraction at the top for a 1 second count and then lower the bar with a 5 second eccentric. This creates a lot of time under tension while accentuating the negative. Move straight to machine preacher curls and get as many reps as possible. Perform this superset for 4 rounds.
That concluded this back and biceps workout.
Train hard!
Mark