The following details my back and biceps workout from this past Monday morning at Kirkland Gold’s Gym.  I skipped my 6am hot yoga session to train because I had plans in the evening which would prevent me from training.  Yes, iron before Namaste.  I trained alone and here is what I did…


Unilateral Hammer Supinated Grip Pulldowns


Set 1 x 20 reps with 45lbs

Set 2 x 15 reps with 70lbs

Set 3 x 15 reps with 70lbs

Set 4 x 15 reps with 70lbs

Set 5 x 15 reps with 70lbs


*I performed all my reps with one arm before switching to the other side.  I also only rested long enough to take a sip of Biotest Plazma before launching into my next set.  Right now I’m training with lighter weight to give me body a rest without completely refraining for lifting weights.


Hammer Chest Supported Row


I used an overhand (pronated) grip here – FYI.


Set 1 x 15 reps with 70lbs

Set 2 x 15 reps with 70lbs

Set 3 x 15 reps with 70lbs

Set 4 x 15 reps with 70lbs


*I dropped the seat so I was standing with my chest against the support pad.  I also trained both arms together vs unilaterally/individually as with the previous exercise.  The key is to keep your elbows up to hit the upper/middle back.


Giant Set: Exercise Ball Cable Pullovers – Modified Reverse Hypers – Lat Stretches


Exercise Ball Cable Pullovers x 12 reps with 90lbs

Immediately followed by…

Modified Reverse Hypers x 8 reps without weight

Immediately followed by…

Lat Stretches x 30 seconds with 250lbs


*Start lying on an exercise ball and perform pullovers with a rope attached to a lower pulley.  Move to reverse hypers for 8 reps holding the contraction for a 2 second count on each rep.  Finish by using lifting straps to hold a lat pulldown bar with a wide grip using a weight that is more than your bodyweight.  Relax your back and allow the weight stack to stretch you for 30 seconds.  Do this giant set for a total of 4 rounds.


Smith Machine Shrugs


Set 1 x 15 reps with 225lbs

Set 2 x 15 reps with 225lbs

Set 3 x 15 reps with 225lbs


*Knock out 3 sets of 15 on the smith machine with the weight behind your back.  Hold the contraction at the top on as many reps as possible before pumping out the remaining.


Superset: Barbell Curls & Machine Preacher Curls


Barbell Curls x 8 reps with 45lbs

Immediately followed by…

Machine Preacher Curls x 5 reps with 90lbs


*The key on the barbell curls is to flex as hard as possible in the contracted position at the top for a 1 second count and then lower the bar with a 3 second eccentric.  Move straight to the machine preacher and do 5 controlled reps with a somewhat difficult weight whereby you nearly fail by the 5th rep.  Perform the superset for 4 rounds.


That concluded this back and biceps workout.


Train smart!