The following details my back and biceps workout from Wednesday morning at Kirkland Gold’s Gym. I’m back a week in Costa Rica and am buried at work, so I elected to do a brief 45 minute workout at 5am so I could go immediately afterward to an hour of hot yoga. Normally I would do yoga in the AM on Wednesday and train in the PM, but I knew I would have a long day at work. Here is what I did…
MAG Supinate Lat Pulldowns
This is the attachment I used: https://www.elitefts.com/mag-close-grip-supinate.html.
Set 1 x 14 reps with 110lbs
Set 2 x 12 reps with 120lbs
Set 3 x 10 reps with 130lbs
Set 4 x 8 reps with 140lbs
*The key is to hold the contraction for a split second at the bottom on each rep before emphasizing the eccentric.
Set 1 x 12 reps with 2 plates/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
*I used an overhand grip and kept my elbows high to hit the upper/middle back. Hold the contraction for a split second here on each rep.
Set 1 x 15 reps with 50lbs
Set 2 x 15 reps with 50lbs
Set 3 x 15 reps with 50lbs
*Don’t bring the dumbbell up too high at the top and take the tension off your lats. The key is continuous tension for all 15 reps.
Assist Machine Pull-ups
Set 1 x 10 reps with wide, pronate grip
Set 2 x 10 reps with medium, neutral grip
Set 3 x 10 reps with narrow semi-supinate grip
*Use a different hand position on each set and don’t go all the way down at the bottom to try to keep your biceps out of the exercise.
American Grid Iron Bar Curls
This is the bar I used here: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 22 reps with just the bar
Set 2 x 16 reps with just the bar
Set 3 x 13 reps with just the bar
*The key here is to do three sets to failure. I grabbed the second from the middle hand grip so I was curling with my hands in a V position.
That concluded the back and biceps portion of my workout. One lifestyle change I adopted a few years ago which I believe significantly contributes to my health, mobility, recovery, insulin sensitivity and subsequent body composition is hot yoga. I jetted over to Be One Yoga following this workout for an hour of hot hatha.