The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym. I trained with Christina and here is what we did...
Hammer Strength Supinate Pulldowns
Set 1 x 14 reps with 1 plate (warm-up)
Set 2 x 10 reps with 1 plate +35lbs
Set 3 x 10 reps with 2 plates
Set 4 x 10 reps with 2 plates + 10lbs
Set 5 x 10 reps with 2 plates + 20lbs
*The key is to train one side at a time. Drive your elbow down and flex your lower lats as hard as possible before accentuating the negative. I believe feeling this movement is infinitely better than moving weight so keep that in mind when doing this exercise.
Pull-up Death
I used the assist machine here - FYI.
Set 1 x 8 reps with a narrow/neutral grip
Set 2 x 8 reps with a narrow/neutral grip
Set 3 x 8 reps with a medium/semi-pronate grip
Set 4 x 8 reps with a medium wide/semi-pronate grip
Set 5 x 8 reps with a wide pronate grip
Set 6 x 8 reps with wide pronate grip
*I got the name and technique for this from John Meadows. Basically you are going to do 6 sets total implementing 3 different hand positions.
Pronate Dumbbell Rows
Set 1 x 8 reps with 90lbs
Set 2 x 8 reps 100lbs
Set 3 x 8 reps 110lbs
Set 4 x 7 reps 120lbs
*Move up in weight focusing on perfect form and aiming for 8 reps.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=IoXSnWU6cEo]
Banded Dumbbell Pullovers
Use this band: https://www.elitefts.com/pro-mini-resistance-band.html.
3 sets of 12 reps with 65lbs
*Add a band to help maintain tension throughout the movement.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=7hKjw587khc]
Seated Dumbbell Curls
Set 1 x 12 reps with 30lbs
Set 2 x 10 reps with 35lbs
Set 3 x 7 reps with 40lbs
Set 4 x 6 reps with 40lbs
Set 5 x 6 reps with 40lbs
*Work up in weight until you can’t get 8 reps with perfect form and then stay with that weight for a total of 3 sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=XK_0bp_XBeQ]
That concluded this back and biceps workout.
Train hard!
Mark