The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym. I trained with Christina and here is what we did...
Close Grip Pull-downs
I used a narrow, neutral grip attachment here - FYI.
Set 1 x 12 reps with 110lbs (warm-up)
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 150lbs
Set 4 x 8 reps with 170lbs
Set 5 x 7 reps (form compromised) with 190lbs
*Drive your elbows down and flex hard for a split second before controlling the weight on the negative.
Hammer Strength Low Rows
I used a weight selectorized machine and did one side at a time - FYI.
Set 1 x 10 reps with 100lbs
Set 2 x 10 reps with 100lbs
Set 3 x 10 reps with 100lbs
*The key here is to flex and hold the contraction on every rep for a 1 second count. Flex so hard your lat feels like it might cramp and maintain the tension as you extend your arm on the negative.
Dumbbell Rows
I used a pronated hand position to hit upper-middle back - FYI.
Set 1 x 6 reps with 100lbs
Set 2 x 6 reps with 110lbs
Set 3 x 6 reps with 120lbs
Set 4 x 6 reps with 130lbs
*Allow the weight to hang and stretch your back briefly at the bottom before pulling the dumbbell to your pec while driving your elbow up and back. These felt awesome after hitting lower lats on the previous exercise.
Dumbbell Pullovers
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 80lbs
*Perform the eccentric phase of the rep extremely slow and don’t bring the dumbbell up so high that you lose tension on your lats. The goal is to stretch out your lats here.
Superset: Chins & Barbell Curls
Chins x 10 reps with assistance
Immediately followed by…
Barbell Curls x 10 reps with 65lbs
*The key on the chins is to focus on pulling with your biceps more so than your lats. Also, only come down about 80% of the way to ensure continuous tension on your biceps. Flex hard at the top. Immediately move to barbell curls and again focus on flexing hard at the top. I did this superset for 4 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Aa1q7G0voZ4]
That concluded this back and biceps workout.
Train hard!
Mark