The following details my back and biceps workout from Sunday morning at Kirkland Gold’s Gym.  I trained alone and here is the workout…




I used a T-Nation Dead-Squat Bar here, but a trap bar would also be sufficient - FYI.


Set 1 x 10 reps with 150lbs

Set 2 x 8 reps with 200lbs

Set 3 x 6 reps with 240lbs

Set 4 x 4 reps with 290lbs -> drop to 240lbs x 4 reps -> drop to 150lbs x 8 reps


*Despite my lower back issues I felt like a change of pace today and elected to use my dead-squat bar.  I can’t go heavy, but follow the rep scheme and adjust the weight per your abilities.


Dumbbell Deadstop Rows


Set 1 x 7 reps with 120lbs

Set 2 x 7 reps with 120lbs

Set 3 x 7 reps with 120lbs


*The key here is to allow the dumbbell to rest on the ground for a split second before driving your elbow up and back.  I prefer to do these with a pronate hand position.


Superset: Straight-Arm Pull-downs & Stretch Pull-downs


Straight-Arm Pull-downs x 10 reps with 100lbs

Immediately followed by…

Stretch Pull-downs x failure with 120lbs


*Attach a straight bar to the upper pulley of a cable crossover for the straight arm pull-downs.  Flex your lats as hard as possible in the contracted position for a split second at the bottom. Move straight to narrow/neutral grip pull-downs and have someone apply pressure to the weight when your arms are extended at the top to facilitate a brief stretch on each rep.


Standing Cable Curls


Set 1 x 12 reps with 60lbs

Set 2 x 10 reps with 70lbs

Set 3 x 8 reps with 80lbs

Set 4 x 6 reps with 90lbs

Set 5 x 4 reps with 100lbs -> drop to 60lbs x 8 reps


*Keep your elbows pinned to your sides so you’re not using anterior delts during the contraction.  Flex hard in the contracted position and lower with control. Work up in weight and down in reps, finishing with a drop set.


That concluded this back and biceps workout.


Train hard,