Back & Biceps

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

 

Superset: Tsunami Bar Straight Arm Pulldowns & MAG Seated Pulley Rows

 

Here is the bar I used on the straight arm pulldowns: https://www.elitefts.com/tsunami-multi-bar-32.html.

Here is the MAG attachment I used: https://www.elitefts.com/mag-close-grip-supinate.html.

 

I performed a couple rounds of warm-up sets first - FYI.

 

Straight Arm Pulldowns x 10 reps with 100lbs

Immediately followed by…

MAG Seated Pulley Rows x 10 reps with 120, 140 and 160lbs

 

*Flex and bend the Tsunami bar with your arms locked in a slightly bent position before pulling it down to your upper thigh.  Contract your lats hard and accentuate the negative. Move straight to the seated rows using the MAG close/supinate attachment holding the contract for a split second on each rep.

 

Chest Supported Machine Rows

 

I used a Life Fitness Machine here with a wide, overhand grip - FYI.

 

Two sets to absolute failure (12-15 reps) with 150lbs

 

*The key here is to hold the contraction for a split second on each rep for as long as you are able.  Go to absolute failure and include a couple partial reps for 2 sets.

 

Banded Dumbbell Pullovers

 

Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html.

 

One set to failure (14 reps) with 90lbs + band

 

Here is a video from a previous workout:

 

 

*Go balls out and hold nothing back here.  A single set to absolute failure. Use a band for added tension at the top to help maintain a lat-centric focus.

 

Hammer Strength Supinated Pulldowns

 

One set to failure (13 reps) with 2 plates/side

 

*Again, a single set to absolute failure.  Get a good stretch at the top before driving your elbow down.  Perform one side at a time.

 

Kettlebell Curls

 

Set 1 x 10 reps with 30lbs

Set 2 x 8 reps with 35lbs

Set 3 x 6 reps with 40lbs

Set 4 x 4 reps with 40lbs -> drop to 30lbs x 4 reps -> drop to 20lbs x 4 reps.

 

*I like these because the kettlebell forces a shorter range of motion which prevents tension from coming off the biceps in the contracted position.

 

That concluded this back and biceps workout.

 

Train hard,

Mark

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