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