Back & Biceps

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


MAG Pulldowns


I used this attachment:


Set 1 x 10 reps with 120lbs (warm-up)

Set 2 x 10 reps with 130lbs (warm-up)

Set 3 x 8 reps with 140lbs

Set 4 x 8 reps with 140lbs

Set 5 x 8 reps with 140lbs


*Perform a couple warm-up sets and then begin performing sets with the following rep tempo: 1 second hold in the contracted position at the bottom followed by a 4 second eccentric.  Get in at least 3 working sets using this rep tempo.


Hammer Strength Low Rows


Set 1 x 8 reps with 100lbs

Set 2 x 8 reps with 100lbs

Set 3 x 8 reps with 100lbs


*This is a machine with unilateral, semi-supinated row handles.  Perform one side at a time using the exact same rep tempo as the MAG pulldowns.


One Arm Barbell Rows


Set 1 x 12 reps with 50lbs

Set 2 x 10 reps with 60lbs

Set 3 x 8 reps with 70lbs


*Use perfect form and 10lb plates to allow a full range of motion.  Stretch at the bottom and flex hard at the top.


Superset: Dante Rows & Kettlebell Pullovers


Dante Row x 10 reps with 80lbs

Immediately followed by…

Kettlebell Pullover x 10 reps with 50lbs


*See the video below if you are unfamiliar with Dante Rows.  Perform 10 perfect reps and then go straight to kettlebell pullovers on the same bench.  Grab the sides of the kettlebell handle so your palms are in a neutral/semi-pronated position.  Perform this superset for 2 rounds


Video from previous workout:



Kettlebell Curls


4 sets of 8 reps + 10 second isohold with 30lbs


*The benefit of the kettlebell is that you cannot curl all the way up so there’s no chance of cheating by resting at the top.  Perform 4 sets and try to accentuate the negative on all reps. Finish each set with a 10 second isohold, flexing your biceps as hard as possible.


Here is a video:



That concluded this back and biceps workout.


Train hard!


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