The following details my back and biceps workout from this past Monday at Eastside Gym. I worked a long day, but thankfully packed my Plazma and gym clothes making it feasible to go straight from work. I switched up my approach today in terms of high volume with short rest breaks and did more of a traditional bodybuilding workout. I trained alone and here is the workout...
Hammer Strength DY Row
Set 1 x 12 reps with 1 plate (warm-up)
Set 2 x 10 reps with 2 plates (warm-up)
Set 3 x 8 reps with 3 plates
Set 4 x 8 reps with 3 plates
Set 5 x 8 reps with 3 plates
*I trained one side at a time. The key is to briefly hold the contraction and accentuate the eccentric phase of each rep. I took a more traditional rest break between sets in the 45 second range since I was already only hitting one side at a time.
Hammer Strength Semi-Supinate Pulldown
Set 1 x 10 reps with 2 plates
Set 2 x 8 reps with 2 plates + 25lbs
Set 3 x 8 reps with 2 plates + 25lbs
Set 4 x 8 reps with 2 plates + 25lbs
*Really let the weight stretch you at the top and then drive the elbow down, contract hard and accentuate the eccentric. 45 second rest breaks or less since you’re already alternating sides and getting some rest.
Chest Supported T-Bar Row
Set 1 x 8 reps with 2 plates
Set 2 x 8 reps with 2 plates
Set 3 x 8 reps with 2 plates
*I used a wide overhand grip and kept my elbows high to engage the upper/middle back. Take about 60 second rest breaks.
Lat Pulldown
Set 1 x 6 reps with 160lbs
Set 2 x 6 reps with 160lbs
Set 3 x 6 reps with 160lbs
*I used a wide straight bar attachment, brought the bar to my chin, held the contraction briefly and then slowly extended my arms back up.
Alternating: Lat Pullover & Machine Preacher Curls
I alternated these exercise back-and-forth non-stop to speed up the workout. I try not to train much longer than 60 minutes nowadays - FYI.
Dumbbell Pullover x 6 reps with 75lbs
Immediately followed by…
Machine Preacher Curls x 6 reps with 110lbs
Immediately repeat…
*Really control the weight on the dumbbell pullovers; especially on the negative. The preacher machine I used had a straight bar for curling. Hold the contraction and lower the weight slowly to about 80% full extension before curling back up. Alternate until you’ve done each exercise 4 times.
Incline Dumbbell Curls
Three sets as follows:
6 reps bilaterally, then alternate to failure with 25lbs
*Flex hard in the contracted position and lower the weight slowly, especially on the first 6 reps done with both arms at the same time. Finish the rest of your set by alternating arms to failure. Use perfect form the entire time.
That concluded this back and biceps workout.
Train hard!
Mark