Back & Biceps

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


MAG Pulldowns


I used this attachment:


Set 1 x 12 reps with 100lbs

Set 2 x 10 reps with 120lbs

Set 3 x 8 reps with 140lbs

Set 4 x 6 reps with 160lbs


*The key is to perform sets with the following rep tempo: split second hold in the contracted position at the bottom followed by a 3-4 second slow, accentuated eccentric.


Pronate Grip Dumbbell Deadstop Rows


Set 1 x 8 reps with 90lbs (feeder set)

Set 2 x 6 reps with 110lbs

Set 3 x 6 reps with 130lbs

Set 4 x 6 reps with 150lbs


*Perform 1 or 2 feeder sets and then jump up in weight doing sets of 6 until you barely get all 6 reps.  Allow the weight to sit on the floor between each rep for a split second.


Banded Dumbbell Pullovers


Here is the band I used:


Set 1 x 12 reps (failure) with 85lbs + band

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


*Just two sets here, but go to failure and use a band to increase the intensity of the contraction.


Here is a video from a previous workout:



Superset: HS Shrugs & HS Ground Base Rows


Hammer Strength Shrugs x 12 reps with 3 plates/side

Immediately followed by…

Hammer Strength Rows x 10 reps with 1 plate/side


*I utilized the horizontal chest press Hammer Strength machine for the shrugs.  The height and rep mechanics feel awesome. Hold the contraction for a 2 second count at the top of each rep.  Move straight to the ground base squat/deadlift Hammer Strength machine and perform 10 reps with a somewhat light weight, but perform the reps as explosively as possible on the concentric phase of each rep.  Do this superset for 3 rounds.


Seated Dumbbell Curls


Set 1 x 14 reps (failure) with 30lbs

Set 2 x 10 reps (failure) with 30lbs

Set 3 x 8 reps (failure) with 30lbs

Set 4 x 7 reps (failure) with 30lbs


*The key here is to do these on a bench with a slight incline.  Curl with your palms up (supinated) the entire time and do both arms simultaneously.  Curl until your biceps are fully contracted without your elbow traveling forward and engaging anterior deltoids.  Utilize perfect form and stop when you fail or your form is severely compromised.


That concluded this back and biceps workout.


Train hard,


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