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…
Single Arm Dumbbell Row Death
Yeah, I made up the name here, but try it and you’ll see why!
Set 1 x 10 reps with 90lbs
Set 2 x 10 reps with 100lbs
Set 3 x 10 reps with 110lbs
Set 4 x 10 reps with 120lbs
Set 5 x 8 reps (failure) with 130lbs
Remaining sets are performed non-stop
Set 6 x 10 reps with 90lbs
Set 7 x 9 reps with 90lbs
Set 8 x 8 reps with 90lbs
Set 9 x 7 reps with 90lbs
Set 10 x 6 reps with 90lbs
Set 11 x 5 reps with 90lbs
*First, be sure to use a pronate (overhand) grip here. Begin with sets of 10 reps moving up in weight until you fail to get all 10 reps. Once this occurs go back to the weight in which you started for your next set. From this point forward you will perform the prescribed reps with each arm, alternating sides non-stop while descending by one rep per set. Start with a 10 reps set and continue until you do 5 reps. This equates to 45 total reps after the previous heavier stuff!
Banded Pullovers
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 10 reps with 80lbs + band
Set 2 x 10 reps with 80lbs + band
*After the previous exercise my arms were also severely fatigued so I moved to pullovers to give my biceps a break. Work the stretch as your shoulders loosen up and flex hard in the contracted position.
Seated Pulley Rows
I used a straight bar attachment and an underhand grip here - FYI.
Set 1 x 10 reps with 150lbs
Set 2 x 10 reps with 150lbs
*Drive your elbows back, hold the contraction for a split second flexing as hard as possible and control the negative portion of the movement.
Kettlebell Curls
Set 1 x 11 reps (failure) with 35lbs
Set 2 x 8 reps (failure) with 35lbs
Set 3 x 6 reps (failure) with 35lbs
Set 4 x 20 reps (neutral grip) with 12.5lbs
*These are great because the kettlebell does not allow you to curl completely to the top and rest. Perform 3 sets to failure curling both arms at the same time. Finish the exercise with a neutral grip with lighter weight and pump out 20 reps.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=9csCUEJ7ZlQ]
That concluded this back and biceps workout.
Train hard,
Mark