The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym.  Christina joined me and here is the workout...

 

Hammer Strength DY Rows

 

This is the plate loaded machine made famous by Dorian Yates - FYI.

 

Set 1 x 10 reps with 1 plate (warm-up)

Set 2 x 10 reps with 2 plates (warm-up)

Set 3 x 10 reps with 3 plates

Set 4 x 10 reps with 3 plates

Set 5 x 10 reps with 3 plates

 

*I lower the seat and actually perform these standing up with my chest against the pad.  Keep your hips square and really flex hard in the contracted position. Don’t extend your arm so far forward that you lose tension on your lats.

 

Tsunami Bar Pulldowns

 

Here is the bar I used: https://www.elitefts.com/tsunami-multi-bar-32.html.

 

4 sets of 10 reps with 140lbs

 

*I intend to purchase a wider bar, but I’m still loving this Tsunami Bar.  Flex hard in the contracted position and accentuate the negative.

 

Here is a video from a previous workout showing the attachment and form:

 

[youtube=https://www.youtube.com/watch?v=_Ypw_yUpPrA]

 

Dumbbell Pullovers

 

3 sets of 8 reps with 90lbs

 

*These have felt great with a little heavier weight lately.  The key is to tense and flex your lats and slowly perform the eccentric phase of each rep getting a little better stretch on each one.

 

Chest Supported Machine Rows

 

I used a Life Fitness machine with a semi-supinated grip here - FYI.

 

Set 1 x 8 reps with 175lbs

Set 2 x 8 reps with 175lbs

Set 3 x 8 reps with 135lbs (training partner eccentric overload)

 

*Really focus on the contraction while accentuating the negative on every rep.  Use perfect form, but cut the weight on your 3rd set if you have a training partner.  The goal on the 3rd set is to drive your elbows back and lock in the contraction, holding it for a 2 second count.  Then have your training partner force the negative while you resist.

 

Rope Curls

 

4 sets of 8-12 reps with 90lbs

 

*Hammer the brachialis with your palms in a neutral position.  Only curl your arm until your elbow is at about 90 degrees to avoid working the anterior deltoids.

 

Standing Dumbbell Curls

 

2 sets to failure with 40lbs

 

*Alternate curls while going to failure.  I define failure on this exercise as to when your form is compromised, so do perfect reps.

 

That concluded this back and biceps workout.

 

Train hard!

Mark