The following details my back and biceps workout from last Monday night at Eastside Gym in Redmond. Christina joined me and here is what we did...
Wide Bar Pulldowns
Set 1 x 12 reps with 100lbs (warm-up)
Set 2 x 12 reps with 120lbs
Set 3 x 10 reps with 140lbs
Set 4 x 8 reps with 160lbs
Set 5 x 6 reps with 180lbs
*Eastside has a lat pulldown bar that is wide and entirely straight vs. the one with slightly angled ends. I love the feel of a pronated, wide grip pulldown. Drive your elbows down, hold the contraction for a slight second and accentuate the negative on every rep.
Pronated Dumbbell Rows
Set 1 x 8 reps with 110lbs
Set 2 x 6 reps with 120lbs
Set 3 x 6 reps with 130lbs
Set 4 x 6 reps with 150lbs
*These are similar to standard dumbbell rows, but with a pronated hand position. Drive your elbow up hard and get a good stretch at the bottom while keeping your hips square.
Machine Chest Supported Row
I used a weight selectorized machine with a neutral grip - FYI.
Set 1 x 12 reps with 170lbs
Set 2 x 10 reps with 190lbs
Set 3 x 8 reps with 210lbs
Set 4 x 6 reps with 230lbs
*Drive your elbow back explosively and flex your lats as hard as possible on each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=I398kjByOz0]
Dumbbell Pullovers
3 sets of 8 reps with 80lbs
*The key is to flex your lats hard throughout the entire rep range; consciously don’t bring the dumbbell up so high that your lats disengage at the top.
Alternating Incline Dumbbell Curls
Set 1 x 10 reps with 30lbs
Set 2 x 8 reps with 35lbs
Set 3 x 6 reps with 40lbs
Set 4 x 5 reps (failure) with 45lbs -> drop to bilateral dumbbell curls with 20lbs to failure
*The key is to allow one arm to hang and stretch while curling the other. Work up in weight and down in reps until you fail to get 6. On the final set cut the weight by at least 50% and perform standing dumbbell curls with palms up the entire time while curling both arms at the same time.
That concluded this back and biceps workout.
Train hard!
Mark