The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym.  I trained alongside my bride and here is what we did...

 

Hammer Strength DY Rows

 

Set 1 x 12 reps with 1 plate

Set 2 x 10 reps with 2 plates

Set 3 x 8 reps with 3 plates

Set 4 x 6 reps with 4 plates -> drop to 2 plates x 12 reps

 

*The key here is to flex and hold the contraction on every rep.  Flex so hard your lat feels like it might cramp and maintain the tension as you extend your arm on the negative.  Use perfect form adding weight and decreasing reps. Finish with a drop set. Train one side at a time.

 

Superset: Hammer Strength Ground Base Rows & Supinate Pulldowns

 

Ground Base Rows x 10 reps with 70lbs/side

Immediately followed by…

Supinate Pulldowns x 10 reps with 70lbs/side

 

*I can’t do bent over rows due to my lower back, but the HS ground base doesn’t bother it so long as I train light.  With lighter weight I aimed for explosiveness on the rows and then went immediately to the pulldowns. I did four rounds of this superset.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=fapoSfv4AHQ]

 

Tsunami Bar Pulldowns

 

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

 

3 sets of 8 reps with 140lbs

 

*The goal here is to contract your lats, drive your elbows down, hold the contraction for a split second at the bottom and accentuate the negative.

 

Straight Arm Pulldowns

 

I used the same Tsunami Bar here - FYI.

 

3 sets of 12 reps with 110lbs

 

*The key here is to face away from the weight stack, squat down to your knees and perform straight arm pulldowns with a wider than shoulder width grip.  Flex your lats as hard as possible at the bottom and accentuate the negative maintaining tension on your lats.

 

Spider Curls

 

4 sets x 8 reps supinate grip (palms up) followed by 6 reps neutral grip (palms facing each other) with 25lbs

 

*The key here is lay face down on an inclined utility bench and perform dumbbell curls.  On the first 8 reps keep your palms up with the ends of the dumbbells pressed together. On the next 6 reps switch to a neutral hand position, but again press the dumbbells together as you curl.

 

That concluded this back and biceps workout.

 

Train hard!

Mark