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…

 

Medium/Neutral Grip Pulldowns

 

Set 1 x 10 reps with 130lbs

Set 2 x 10 reps with 140lbs

Set 3 x 10 reps with 150lbs

Set 4 x 10 reps with 160lbs

 

*Drive your elbows down, flex hard for a split second on the contracted position and control the negative.

 

Hammer Strength Low Rows

 

Set 1 x 10 reps with 90lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 90lbs

 

*Perform one side at a time.  Drive your elbow back and flex hard to the point in which your lat feels as though it might cramp before accentuating the negative.

 

Dumbbell Pullovers

 

Set 1 x 12 reps with 80lbs

Set 2 x 12 reps with 80lbs

Set 3 x 12 reps with 80lbs

 

*I laid across the bench without banded tension today.  When not using a band I don’t bring the weight up as high to avoid engaging my chest.  Focus on the stretch and maintain continuous tension.

 

Chest Supported Cambered Bar Rows

 

Set 1 x 14 reps with 95lbs

Set 2 x 10 reps with 115lbs

Set 3 x 10 reps with 115lbs

Set 4 x 10 reps with 115lbs

 

*I set this exercise up with a inclined utility bench and a cambered bar, as per the picture above, because my gym doesn’t have a chest supported row.  The goal here is to hit the upper-middle back. Flex hard in the contracted position and lower the weight down slow. Allow it to stretch you briefly at the bottom of each rep.

 

EZ Bar Curls w/Chains

PicsArt_11-03-06.40.48

I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

Set 1 x 12 reps with bar + 1 pair of chains

Set 2 x 10 reps with bar + 2 pairs of chains

Set 3 x 6 reps with bar + 3 pairs of chains -> drop to 1 pair of chains and go to failure

 

*The idea here is to overload the peak contraction with the use of chains.

 

That concluded this back and biceps workout.

 

Train hard,

Mark

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