The following details my back and biceps workout from this past Monday night at Kirkland Gold’s Gym.  I trained with my bride and I’m continuing to focus on doing as much work in a short period of time (less than 60 minutes) Vince Gironda-style.  Here is the workout…


Lat Pulldowns


I used a wide, pronate grip on this exercise - FYI.


Lat Pulldowns x 8 sets of 8 reps with 140lbs


*The key here is to sit back slightly, focus on relaxing your scapulae when your arms are extended at the top to facilitate a great stretch and then drive your elbows down flexing your back on each rep.  Straps are necessary here because of the volume and short rest periods, otherwise your biceps will take over.  I rested just long enough between sets for Christina to perform her set.


Alternating Set: Machine Low Rows & Dumbbell Pullovers


The machine low row was unilateral, so weight is per each side - FYI.


Machine Rows x 8 reps with 80lbs

Immediately followed by…

Dumbbell Pullover x 8 reps with 60lbs

Immediately repeat...


*Get a good range of motion on the low rows and flex hard for a split second in the contracted position.  Lay on the bench for the pullovers vs across it and don’t bring the dumbbell up so far that you lose tension on your lats.  Do these exercises, alternating with little to no rest, for 8 round.


Here is a video:




Seated Incline Dumbbell Curls


Incline Dumbbell Curls x 8 sets of 8 reps with 25lb dumbbells


*Striving for progression I went up 2.5lbs on the dumbbells today.  Flex hard in the contracted position on as many reps as you can.  My rest break between sets was just long enough for Christina to do her set.


That concluded this back and biceps workout.


Train hard!