The following details my back and biceps workout from last Sunday morning at Kirkland Gold’s Gym. I trained alone and below is the workout. Keep in mind that this counts as my primary workout for the week and I will do a secondary workout of the same body parts later in the week.
Seated Cable Rows
I used a MAG Medium, Neutral grip attachment here - FYI.
Set 1 x 10 reps with 100lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 140lbs
Set 4 x 10 reps with 160lbs
Set 5 x 10 reps with 180lbs
Set 6 x 10 reps with 200lbs
*Work your way up in weight doing sets of 10 reps until you barely get 10. I counted this as 3 working sets.
T-Bar Row Deadstops
I had not done these in years due to my lower back, but tried them with a moderate-light weight - FYI. I used one of these: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 6 reps with two 35lb plate
Set 2 x 6 reps with three 35lb plates
Set 3 x 6 reps with four 35lb plates
Set 4 x 6 reps with four 35lb plates
Set 5 x 6 reps with four 35lb plates
*The key here to avoid low back issues is to perform dead-stop reps. Sit the weight down for split second, tense your back and then drive your elbows back. This allows a safer transition from eccentric to concentric.
Here is a video:
[youtube=https://www.youtube.com/watch?v=EoSEjAOuLTc]
Machine Low Rows
I used the equivalent of a Hammer Strength Low Row machine, but with a weight stack on each side - FYI.
Set 1 x 10 reps with 110lbs
Set 2 x 8 reps with 120lbs
Set 3 x 6 reps with 130lbs -> drop to 70lbs x 12 reps
*Perform one arm at a time and flex for a split second in the contracted position. Go up in weight and down in reps, finishing with a drop set.
Decline Banded Pullover
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 8 reps with 70lbs + band
Set 2 x 8 reps with 70lbs + band
Set 3 x 8 reps with 70lbs + band
*I tend to alternate through variations of dumbbell pullovers. Today I elected to use a band and a decline bench for a greater range of motion. Focus on accentuating the eccentric.
Continuous Tension Dumbbell Curls
Set 1 x 6 reps with 30lbs
Set 2 x 6 reps with 30lbs
Set 3 x 6 reps with 30lbs -> drop to 20lbs x 4 reps
*These are performed by holding each dumbbell, palm up, with your elbow at 90 degrees. Hold one in this position while you lower and curl back up the opposite. Then hold that one with your elbow at 90 degrees while you lower and curl the opposite. Continue to alternate back-and-forth until you achieve 6 reps with each arm. Do three sets like this and on the 3rd set, finish by doing a drop and another 4 reps in the same fashion with the lower weight.
That concluded this back and biceps workout.
Train hard,
Mark