The following is details my back and biceps workout from this past Monday at Eastside Gym. I trained here because I wanted a change of equipment. I worked out alongside my bride and here is what we did...
Hammer Strength Low Row
I did a single feeder set - FYI.
Hammer Strength Low Row x 8 sets of 8 reps with 2 plates/side
*Kirkland Gold’s doesn’t have this piece of equipment and I like how it hits the back in a unique way. I prefer to do one arm at a time because I get a better contraction. To minimize rest breaks I alternated back-and-forth from left-to-right, non-stop until I’d completed 8 sets for each side.
Lat Pulldown (straight bar)
It sounds odd, but Eastside has a lat pulldown bar which I used that is totally straight and it provides a better contraction than the bars which bend slightly at the end - FYI.
Lat Pulldown x 6 sets of 6 reps with 160lbs
*Let the weight stretch you slightly at the top and then drive your elbows down and hold the contraction at the bottom for a split second. I feel these best by bringing the bar to my chin.
Chest Supported Row
We used an old machine with a weight stack and performed these with an over-hand (pronated) grip - FYI.
Chest Supported Row x 6 sets of 6 reps with 180lb
*Again, Christina and I alternated back-and-forth non-stop to minimize rest breaks. The key here is to keep your elbows high when pulling into the contracted position to hit the upper-middle back.
Dumbbell Pullover x 4 sets of 10 reps
*A more traditional 4 sets here for 10 reps, but only take 30 second rest breaks. The key is to perform the negative (eccentric) phase slowly, getting a good stretch before pulling the dumbbell up to forehead level (not over your face) to maintain continuous tension.
Alternating: Fat Bar Curls & Multi-Grip Bar Curls
I used this kind of Fat Bar: https://www.elitefts.com/american-fat-bar.html. And I used the following Multi-Grip Bar: https://www.elitefts.com/elitefts-multi-grip-log-bar.html.
Fat Bar Curls x 8 reps without added weight
Immediately followed by…
Multi-Grip Bar Curls x 8 reps without added weight
*Alternated back-and-forth between these two exercises until you’ve done 4 sets of each (8 sets total). Accentuate the contraction at the top on each.
That concluded this back and biceps workout.