The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym.  I got a new Tsunami Bar from Elitefts and used it for several exercises tonight. It’s got an awesome feel.  This is the bar: https://www.elitefts.com/tsunami-multi-bar-32.html.  Here is the workout...

 

Tsunami Bar Pulldowns

 

Set 1 x 12 reps with 110lbs

Set 2 x 10 reps with 130lbs

Set 3 x 8 reps with 150lbs

Set 5 x 6 reps with 170lbs

 

*The key here is to extend your arms and allow your scapula to stretch apart at the top before driving your elbows down.  The love the tsunami bar because it’s easy to grip without lifting straps.

 

Here is a video:

 

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

 

Tsunami Bar Seated Rows

 

Set 1 x 10 reps with 130lbs

Set 2 x 10 reps with 150lbs

Set 3 x 10 reps with 170lbs

Set 4 x 10 reps with 180lbs

Set 5 x 7 reps (failure) with 190lbs

 

*Same bar used for this exercise.  The bar flexion allows a better contraction when driving your elbows back.  Do sets of 10 reps going up until you fail to get all 10.

 

Chest Supported Dumbbell Rows

 

3 sets of 10 reps with 85lbs

 

*The key is the lay face down on an inclined utility bench and perform dumbbell rows.  This tends to be more low back friendly for me.

 

Here is a video from a previous workout:

 

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

 

Dumbbell Pullovers

 

3 sets of 7 reps with 85lbs

 

*I went a little heavier than normal here and it actually felt great.  The key is to control the negative and get a little better stretch on each new set as your shoulders open up.

 

Lying Tsunami Bar Cable Curls

 

These are performed on the seated pulley, but you lay back horizontal to the floor - FYI.

 

Set 1 x 8 reps with 50lbs

Set 2 x 8 reps with 50lbs

Set 3 x 8 reps with 50lbs

Set 4 x 8 reps with 50lbs

Set 5 x 7 reps (failure) with 50lbs

 

*I used the tsunami bar again here.  It’s almost like using a fat bar for the curl.  The main point here is to lower the weight with a 4-5 second eccentric.  Really accentuate the negative!

 

That concluded this back and biceps workout.  I'm loving my new Tsunami Bar!

 

Train hard!

Mark