The following details a back and biceps workout that I performed at City Athletic Club the day after the girls and I watched the NPC USA in Las Vegas. Special thanks to Jea Jung for welcoming Christina and I to workout at his gym for the week.
Atlantis Low Rows
This plate loaded machine was similar to a Hammer Strength Low Row - FYI.
Set 1 x 20 reps with 1 plate/side
Set 2 x 15 reps with 1 plate + 25lbs/side
Set 3 x 12 reps with 2 plates/side
Set 4 x 10 reps with 2 plates + 25lbs/side
Set 5 x 8 reps with 3 plates/side
*I performed these one arm at a time. Drive your elbow back and contract hard before reversing the movement with a controlled eccentric.
Here is a video:
[youtube=https://www.youtube.com/watch?v=WehxFoVcIqE]
Hammer Lat Pulldown
Eastside Gym back at home in Redmond once had this machine and I love the feel of it.
Set 1 x 15 reps with 1 plate/side
Set 2 x 12 reps with 2 plates/side
Set 3 x 12 reps with 2 plates/side
Set 4 x 12 reps with 2 plates/side
Set 5 x 12 reps with 2 plates/side
*The key here is to hold and flex your back as hard as possible in the contracted position for a split second on each rep. Once the hold becomes too difficult around reps 8-10, then pump out the remaining reps to get to 12.
Here is a video which actually starts mid-set, but should show you the form I prefer:
[youtube=https://www.youtube.com/watch?v=Z0mHwgsW-Ds]
Nautilus Pullovers
I normally perform dumbbell pullovers, but couldn’t pass up an opportunity to use a Nautilus machine!
Set 1 x 12 reps with 120lbs
Set 2 x 12 reps with 120lbs
Set 3 x 12 reps with 120lbs
Set 4 x 12 reps with 120lbs
*The key here is to get a good stretch, hold the contraction for a 1 second count in the flexed position and maintain tension in your lats while slowly controlling the eccentric.
Neutral Grip Chins
I used a cheater/assist machine for these today - FYI.
Set 1 x failure with 60lbs assistance
Set 2 x failure with 60lbs assistance
Set 3 x failure with 60lbs assistance
Set 4 x failure with 60lbs assistance
*I chose this exercise to finish off back because it also primes my biceps for what follows despite the fact I’m focusing on my back here. Go to failure and use assistance if needed to get 8-12 reps.
Seated Dumbbell Curls
Set 1 x 15 reps with 20lbs using a 4 second eccentric
Set 2 x 8 reps with 30lbs using a 2 second eccentric
Set 3 x 7 reps with 30lbs using a 2 second eccentric, then 1 rep alternating
Set 4 x 6 reps with 30lbs using a 2 second eccentric, then 2 reps alternating
Set 5 x 6 reps with 30lbs using a 2 second eccentric, then 2 reps alternating
*The goal with the first set was to get a pump in a hurry with higher reps and a very slow negative. Set 2-6 we are after 8 reps with a 2-second, slow and controlled eccentric curling both arms at the same time. If you fail to hit 8 reps, then switch to alternating curls until you get 8 reps on each arm. Keep your palms up the entire time on every set.
Machine Preacher Curls
I used a Nebula machine which had an amazing feel to it - FYI.
Set 1 x failure with 80lbs
Set 2 x failure with 80lbs
Set 3 x failure with 80lbs
*My biceps were trashed by this point, but I still took each set to failure. Really focus on form and control the eccentric (negative) portion of the movement. Aim for 6-8 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=g07hJNB_Sk4]
That concluded this back and biceps workout.
Train hard!
Mark