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 Pullovers

 

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

Immediately repeat...

 

*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.

 

Train hard!

Mark