The following details my back and biceps workout from 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…
Meadows Rows
I used something similar to this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 12 reps with 25lbs (warm-up)
Set 2 x 10 reps with 50lbs (warm-up)
Set 3 x 8 reps with 75lbs
Set 4 x 8 reps with 75lbs
Set 5 x 8 reps with 75lbs
*Utilize 25lb plates, or even 10lbs, for this exercise to allow for a good range of motion. Drive your elbow up and back grabbing the end of the bar with a pronate grip. Below is a video if you are unfamiliar with this exercise:
[youtube=https://www.youtube.com/watch?v=A_RiE-4fZss]
Pull-Ups
Set 1 & 2 x 10 reps with wide pronate grip
Set 3 & 4 x 10 reps with medium neutral grip
Set 5 & 6 x 10 reps with semi-supinate grip
*The idea here is to perform 6 sets of pull-ups using 3 different hand positions. I used an assist machine to ensure perfect reps while accentuating the negative.
Superset: Banded Pullovers & HS Ground Base Rows
I used this band on the pullover: https://www.elitefts.com/pro-mini-resistance-band.html.
Banded Pullovers x 8-10 reps with 80lbs + band
Immediately followed by…
Hammer Strength Ground Base Rows x 8 reps with 45 +25lb plate each side
*On the banded pull-over go to failure in the 8-10 rep range. The band will facilitate a better contraction at the top. Move straight to ground base rows focusing on explosiveness.
Seated Dumbbell Curls
Set 1 x 10 reps with 25lbs
Set 2 x 10 reps with 27.5lbs
Set 3 x 10 reps with 30lbs
Set 4 x 8 reps with 35lbs
Set 5 x 6 reps with 40lbs -> drop to 20lbs x failure
*The key here is to keep both palms up the entire time. Alternate curling one arm at a time and flex hard in the contracted position. Accentuate the negative. Finish your last set with a drop curling both arms at the same time to failure.
Train hard!
Mark