Back & Biceps

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

 

Seated Pulley Rows

 

I used a narrow, neutral grip for this exercise - FYI.

 

Set 1 x 12 reps with 130lbs (warm-up)

Set 2 x 10 reps with 160lbs (warm-up)

Set 3 x 8 reps with 190lbs

Set 4 x 8 reps with 210lbs

Set 5 x 6 reps with 240lbs

 

*Perform a couple warm-up sets and then do 3 working sets going up in weight while aiming for sets of 8 reps.  Use perfect form and control the eccentric phase of all reps.

 

Single Arm Pulldowns

 

There are performed with a D attachment - FYI.

 

Set 1 x 6 reps with 80lbs

Set 2 x 6 reps with 80lbs

Set 3 x 6 reps with 80lbs

 

*The key here is to really reach up and allow the weight to stretch you before driving your elbow down and flexing your lower lats hard.  Pronate your grip at the top and supinate as you pull down.

 

Here is a video from a previous workout:

 

 

Dumbbell Rows

 

I used a pronate grip here - FYI.

 

Set 1 x 8 reps with 100lbs

Set 2 x 8 reps with 110lbs

Set 3 x 8 reps with 120lbs

 

*The key is to keep your hips square and allow the weight to stretch your upper-middle back at the bottom before driving your elbow up and back.

 

Here is a video from a previous workout:

 

 

Banded Pullovers

 

I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.

 

Set 1 x 12 reps with 80lbs + band

Set 2 x 12 reps with 80lbs + band

 

*The idea here is to stretch out your lats.  I used a band to help maintain continuous tension.

 

Here is a video from a previous workout:

 

 

Seated/Incline Dumbbell Curls

 

Set 1 x 22 reps with 25lbs

Set 2 x 13 reps with 30lbs

Set 3 x 7 reps with 35lbs

Set 4 x 6 reps (alternating) with 35lbs

 

*The key here is to perform all the curls with one arm before switching to the other for sets 1 through 3.  Prescribed reps listed above were failure or the point in which my form was severely compromised. Alternate arms on your 4th set.

 

That concluded this back and biceps workout.

 

Train hard,

Mark

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