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…

 

Single Arm Barbell Rows

 

I used one of these: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 12 reps with one 25lb plate

Set 2 x 10 second isohold + 10 reps with two 25lb plates

Set 3 x 10 second isohold + 10 reps with two 25lb plates

Set 4 x 6 reps with four 25lb plates

 

*The key is to perform a couple sets starting with a 10 second isohold followed by 10 reps.  This increases time under tension and facilitates a good pump. Finish the exercise with a good jump up in weight and lower reps.  Grind them out.

 

Here is a video with the isohold:

 

 

Underhand Grip Pulldowns

 

Set 1 x 8 reps with 130lbs

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 130lbs

 

*Go lighter in weight so you can hold the contraction at the bottom for a 1 second count on each rep.

 

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

Set 3 x 10 reps with 80lbs + band

 

*I used a decline bench today for a little different angle.  Control the eccentric portion of each rep. The band will help maintain tension on your lats throughout the entire movement.

 

Chest Supported Rows

 

I used a wide, overhand grip to hit upper/middle back - FYI.

 

Set 1 x failure with 140lbs

Set 2 x failure with 140lbs

 

*Two sets to absolute failure.  Allow the weight to stretch you at the bottom before pulling the weight back and flexing hard in the contracted position.

 

Guillotine Curls

 

I actually used a large exercise ball for this exercise vs. a bench - FYI.

 

Set 1 x 12 reps with 100lbs

Set 2 x 10 reps with 100lbs

Set 3 x 8 reps with 100lbs

Set 4 x 6 reps + 6 partials with 100lbs

 

*The key is to flex hard in the contracted position for a 2 second count on each rep.

 

Here is a video from a previous workout:

 

 

That concluded this back and biceps workout.

 

Train hard,

Mark

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