Back & Biceps

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


Giant Set: MAG Pulldowns, Tsunami Bar Straight Arm Pulldowns & MAG Seated Pulley Rows


MAG attachment I used for the pulldowns:

Tsunami bar I used on the straight arm pulldowns:

MAG attachment I used on the seated pulley rows:


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


MAG Pulldowns x 8 reps with 140lbs

Immediately followed by...

Straight Arm Pulldowns x 10 reps with 80lbs

Immediately followed by…

MAG Seated Pulley Rows x 8 reps with 160lbs


*Maintain perfect form on all three exercises.  Focus on the muscle contraction and accentuate the negative.  I performed this giant set for 3 rounds.


Banded One-Arm Barbell Rows


I used this band:


Set 1 x 10 reps with four 10lb plates w/band

Set 2 x 8 reps with six 10lb plates w/band

Set 3 x 6 reps with eight 10lb plates w/band

Set 4 x failure with five 10lb plates w/band


*The key is to add a band to facilitate a better contraction and overload the negative, however don’t go so heavy that you fail to get a good contraction.  I used 10lb plates to allow for a greater range of motion.


Here is a video showing the set-up (set3):



Machine Hammer Strength Low Rows


One set to failure with 100lbs


*One challenge set.  Hold nothing back. Go to absolute failure with perfect form.  I got about 13 reps - FYI. Perform one side at a time.


Superset: Dumbbell Pullovers & Hammer Strength Shrug Deadstops


Dumbbell Pullover x 8-10 reps with 90lbs

Immediately followed by…

Hammer Strength Shrugs x 12-14 reps with 3 plates/side


*I went back to normal dumbbell pullovers without a band today and performed them lying across the bench.  Focus on really controlling the negative and getting a good stretch as you begin to loosen up. Go straight to the horizontal Hammer Strength chest press, but perform shrugs.  Make every rep a deadstop, meaning you let the weight bottom out, pause briefly and then grab the handles and shrug the weight up again. Do this superset for 2 rounds.


Lying Tsunami Bar Pulley Curls


I used the same bar as on the straight arm pulldowns - FYI.


Set 1 x 20 reps (failure) with 50lbs

Set 2 x 14 reps (failure) with 50lbs

Set 3 x 10 reps (failure) with 50lbs


*The tsunami bar gives these a fat bar feel.  The key is to grind out as many reps as possible going to failure on three sets.


That concluded this back and biceps workout.


Train hard,


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