The following details my back and biceps workout from last Tuesday morning at Kirkland Gold’s Gym. I trained alone. Here is the workout…
Pronate Grip Dumbbell Rows
Set 1 x 10 reps with 70lbs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 10 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 7 reps with 120lbs
Supinate Hammer Strength Pulldowns
4 sets of 10 reps with 2 plates
*The idea here is to get a full range of motion. Stretch good at the top before driving your elbow down and flexing hard at the bottom.
Here is a video:
[youtube=https://www.youtube.com/watch?v=cM9exvrOmNY]
Banded Dumbbell Pull-Overs
I used this band on the pullover: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 14 reps (failure) with 85lbs + band
Set 2 x 11 reps (failure) with 85lbs + band
Set 3 x 9 reps (failure) with 85lbs + band
*Attaching the band makes the contraction that much better and helps keep the tension on the lats.
Stretch Pulldown
Single set x 16 reps (failure) with 110lbs
*Use a neutral, close grip handle here. The idea is to stand up with one foot on the seat to brace yourself. Stretch up and duck your head slightly before pulling the handle down to your chest and contracting your lower lats. Just one set to absolute failure.
Incline Dumbbell Curls
Set 1 x 20 reps (failure) with 25lbs
Rest 30 seconds…
Set 2 x 14 reps (failure) with 25lbs
Rest 30 seconds…
Set 3 x 10 reps (failure) with 25lbs
Rest 1 minute…
Set 4 x 6 reps (alternating) with 35lbs (standing)
*The key here is to knock out some higher reps on a seated/incline utility bench. Perform all the reps with one arm before switching to the other on sets 1-3. Also, use the same weight on sets 1-3 and take 30 second rest breaks. Finish the exercise doing standing, alternating dumbbell curls with a heavier weight. Be sure to flex and hold the contraction for a 1 second count on the 4th set.
That concluded this back and biceps workout.
Train hard!
Mark