The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym.  I worked late and trained alone again today. Here is what I did...

 

Dumbbell Rows

 

Set 1 x 10 reps with 80lbs (warm-up)

Set 2 x 10 reps with 90lbs (warm-up)

Set 3 x 8 reps with 100lbs

Set 4 x 8 reps with 120lbs

Set 5 x 8 reps with 140lbs

 

*Get in a couple warm-up sets and then do 3 working sets.  Go up in weight significantly on each set finishing with a tough weight where you can barely get 8 reps.  I used a pronate hand position to hit upper-middle back.

 

MAG Seated Pulley Rows

 

I used this attachment: https://www.elitefts.com/mag-close-grip-supinate.html.

I also used some carabiners to allow for rest-pause reps: https://www.elitefts.com/carabiner-4-pack.html.

 

Set 1 x 12 reps with 160lbs

Set 2 x 10 reps with 180lbs

Set 3 x 8 reps with 200lbs

Set 4 x 6 reps with 220lbs

 

*The key here is to drive your elbow back and flex your lat hard in the contracted position.  The MAG attachment eliminates the need for lifting straps. The carabiners allow the weight to bottom out without excessively stretching your lower back, so pause briefly with your arms extended and then explosively perform the concentric phase of the rep before accentuating the negative.

 

Single Arm Pulldowns

 

Set 1 x 10 reps with 70lbs

Set 2 x 8 reps with 80lbs

Set 3 x 6 reps with 90lbs

 

*The key here is to pronate your hand at the top as you stretch your lat before driving your elbow down, supinating your wrist and contracting your lower lat.  Use a D attachment and perform one side at a time with 30 seconds rest between sets.

 

Dumbbell Pullovers

 

Three sets of 10 reps with 80lbs

 

*Really accentuate the negative by tensing your lats with the weight at the top and lowering slowly into the stretched position.  Don’t bring the dumbbell up so high that you lose tension on your lats.

 

Dumbbell Preacher Curls

 

Set 1 x 12 reps (palms up) + 6 reps (palms neutral) with 25lbs

Set 2 x 10 reps (palms up) + 5 reps (palms neutral) with 25lbs

Set 3 x 8 reps (palms up) + 4 reps (palms neutral) with 25lbs

Set 4 x 6 reps (palms up) + 3 reps (palms neutral) with 25lbs

 

*I performed these similar to Spider Curls, but on a preacher curl bench.  The key is to smash the dumbbells together while curling in both the palms up and neutral positions.  Use perfect form by eliminating momentum and really focusing on the muscles contracting. The pump will be ridiculous.

 

That concluded this back and biceps workout.

 

Train hard!

Mark