The following details my back and biceps workout from last Sunday morning at Kirkland Gold’s Gym.  I trained alone. Here is the workout…

 

Superset: Medium Neutral MAG Pulldowns & Supinate MAG Seated Pulley Rows

 

I used this for the pulldowns: https://www.elitefts.com/mag-medium-grip-neutral.html.

I used carabiners on the pulley rows: https://www.elitefts.com/carabiner-4-pack.html.

I used this for the pulley rows: https://www.elitefts.com/mag-close-grip-supinate.html.

 

Medium Neutral MAG Pulldowns x 10 reps with 140lbs

Immediately followed by…

Supinate MAG Seated Pulley Rows x 10 reps with 140lbs

 

*The Maximum Advantage Grip (MAG) attachments work great for supersets as they don’t require wrist wraps, but prevent your grip from failing.  Perform this superset for 4 rounds.

 

Dumbbell Rows

 

Set 1 x 8 reps with 125lbs

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 135lbs

Set 4 x 8 reps with 140lbs

Set 5 x 8 reps with 140lbs

Set 6 x 8 reps with 140lbs

 

*The key here is to get 8 solid reps on each set working your way up in weight.  If you can’t get all 8 reps continuously, switch to rest-pause/dead-stop reps to help get you there.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=C4urZxm-Jtw]

 

Banded Dumbbell Pullovers

 

I used this band on the pullover: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 14 reps (failure) with 85lbs + band

Set 2 x 11 reps (failure) with 85lbs + band

Set 3 x 9 reps (failure) with 85lbs + band

 

*Attaching the band makes the contraction that much better and helps keep the tension on the lats.

 

Superset: Chin-ups & Barbell Curls

 

Chin-ups x 10 reps with assistance

Immediately followed by…

Barbell curls x 8 reps with 60lbs

 

*I did chins both to finish off my back and also pre-fatigue my biceps in the superset.  As such, flex your biceps hard at the top on each rep. I used a cheaper machine here - FYI.  Nothing fancy on the barbell curls other than flexing hard in the contracted position for a split second and controlling the negative.  Perform this superset for 4 rounds.

 

That concluded this back and biceps workout.

 

Train hard!

Mark