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…
Seated Pulley Rows
I used a neutral, narrow attachment here - FYI.
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 160lbs
Set 4 x 8 reps with 180lbs
Set 5 x 8 reps with 200lbs
Set 6 x 8 reps with 220lbs
Set 7 x 6 reps with 240lbs
*The key here is to start out light and work up in weight until your reps drop below 8. At that point move on to the next exercise. Be sure to get in some volume here.
Hammer Strength Pulldowns
Set 1 x 10 reps with 2 plates/side
Set 2 x 8 reps with 2 plates + 25lbs/side
Set 3 x 6 reps with 3 plates/side
*The key here is to crank out 3 sets working up to solid weight whereby you can get at least 6 reps. Perform one side at a time with a supinate grip.
Banded Pullovers
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x failure with 80lbs + band
Set 2 x failure with 80lbs + band
Set 3 x failure with 80lbs + band
*I elected to work to failure for 3 sets on this exercise. Control the negative and go until you completely fail in the 7-12 rep range.
Alternating Set: Hammer Strength Shrug & Barbell Curls
I alternated between these two exercises to speed up the workout and because the shrugs also challenged my grip strength - FYI.
Hammer Strength Shrug x 10 reps (deadstop) with 2, 3, 4, and 5 plates
Alternated with…
Barbell Curls x 10, 8, 6, 5 reps with 50, 60, 70 and 80lbs
*The key here is to perform 4 rounds. I listed my reps and weight for each round and pretty much alternated back-and-forth non-stop. The Hammer Strength shrugs were performed using the horizontal chest press without lifting straps. Set the weight down on each rep, pause and then shrug the weight up and back down with control.
That concluded this back and biceps workout.
Train hard,
Mark