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


Seated Pulley Rows


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


Set 1 x 12 reps with 110lbs (warm-up)

Set 2 x 10 reps with 140lbs

Set 3 x 10 reps with 170lbs

Set 4 x 10 reps with 200lbs

Set 5 x 8 reps (failure) with 240lbs


*The key here is perfect form going up in weight until you fail to get 10 reps.  Again, do not use momentum to get the weight back on this exercise and accentuate the negative


Meadows Rows


Set 1 x 8 reps with three 25lb plates

Set 2 x 8 reps with three 25lb plates

Set 3 x 8 reps with three 25lb plates


*Named after my friend, John Meadows, the key is extend your arm when the weight is at the bottom and allow it to stretch you before driving your elbow up and back.


Here is a video:




Dumbbell Pullovers


Set 1 x 12 reps with 85lbs

Set 2 x 10 reps with 90lbs

Set 3 x 9 reps (failure) with 90lbs


*No band today and I was aiming for a weight in which 10 reps would be difficult.  Focus on the stretch and don’t bring the weight up to the point your pecs get involved in the movement.


Away Facing Pulldowns


I used a narrow, neutral grip attachment here - FYI.


Three sets away facing x 10 reps with 120lbs


*The key here is to face away from the weight stack and really drive your elbows down and flex hard for a split second on each rep.  Immediately following each set, turn around, increase the weight (200lbs for me) and allow the weight to stretch you for 15 seconds.


Preacher Curls w/Chains


I used two of these chains:


Set 1 x 12 reps with 1 chain (warm-up)

Set 2 x 12 reps with 40lbs + 1 chain (warm-up)

Set 3 x 8 reps with 40lbs + 2 chains

Set 4 x 6 reps with 40lbs + 2 chains

Set 5 x 4 reps with 40lbs + 2 chains -> drop 1 chain x 4 reps -> drop 1 chain x 6 reps


*I did a couple sets to get the set-up just right and counted them as warm-ups.  At that point I performed 3 sets with 40lbs + 2 chains. On my last set I did two drops by jettisoning the chains.


That concluded this back and biceps workout.


Train hard,