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


Lat Pulldowns


I used a medium/wide neutral grip 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 7 reps with 180lbs


*Focus on driving your elbows down vs. pulling with your arms.  Flex your lats hard at the bottom and control the negative.


Hammer Strength Ground Base Rows


Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 2 plates/side

Set 3 x 10 reps with 2 plates/side


*This is one of the few bent-over-row variations that doesn’t bother my lower back because it’s easier to center the weight using the Hammer Strength Ground Base machine.  Barbell rows would be a good replacement exercise if you don’t have a HS machine and don’t have lower back issues.


Alternate: HS Shrugs & Cable Pullovers


I used a horizontal Hammer Strength chest press machine for the shrugs - FYI.


Hammer Strength Shrugs x 8-12 reps with 4 plates/side

Alternate with…

Cable Pullovers x 12 reps with 100lbs


*Alternate back and forth between these exercises until you’ve done each three times.  On the shrugs hold the contraction at the top for at least a 1 second count on each rep.  Focus on getting a good stretch on the pullovers.


Here is a video of the shrug set-up from a previous workout:




Here is a video of the pullovers from a previous workout:




Lying Cable Curls


Set 1 x 22 reps with 50lbs

Set 2 x 15 reps with 50lbs

Set 3 x 13 reps with 50lbs


*The idea here is select a weight in which you can get 50 reps.  Break that 50 rep total into three working sets to failure. I did these laying on the bench of a seated pulley row to ensure perfect form.


Here is a video to display the exercise set-up from a previous workout:




That concluded this back and biceps workout.


Train hard,