The following details my depletion back and biceps workout from Monday night at Kirkland Gold’s Gym. I basically take a secondary/pump workout approach and increase the total reps/set while minimizing the focus on the eccentric phase of the rep range. My bride’s back went out on her this past weekend so I trained alone and tried to avoid eye-contact. Yes, I’m even more anti-social in the gym when depleting…as if that were possible, lol. Here is the workout…
Hammer Strength DY Rows
Set 1 x 20 reps with 45lbs
Set 2 x 15 reps with 70lbs
Set 3 x 15 reps with 70lbs
Set 4 x 15 reps with 70lbs
Set 5 x 15 reps with 70lbs
*Train explosively, hold the contraction briefly and avoid going slow on the eccentric portion of the reps. The goal is deplete muscle glycogen while low on carbs. I trained one side at a time here and took really short rest breaks.
Set 1 x 15 reps with 100lbs
Set 2 x 15 reps with 100lbs
Set 3 x 15 reps with 100lbs
Set 4 x 15 reps with 100lbs
*Focus on continuous tension. Pull as though you’re pulling the weight down from your elbows to minimize biceps involvement and bring the bar behind your head.
Lay on an exercise ball and used a rope attachment – FYI.
Set 1 x 20 reps with 80lbs
Set 2 x 20 reps with 80lbs
Set 3 x 20 reps with 80lbs
Set 4 x 20 reps with 80lbs
*Stretch your lats when extended, hold the contraction briefly in the flexed position, and otherwise pump out the reps.
One Arm Supinated Pulldowns
Set 1 x 12 reps with 70lbs
Set 2 x 12 reps with 70lbs
Set 3 x 12 reps with 70lbs
Set 4 x 12 reps with 70lbs
*Pronate your wrist at the top and supinate at the bottom. Keep the weight moving for continuous tension and take very short rest breaks by essentially going from one side to the other non-stop until you’ve completed 4 sets/side.
Alternate: Modified Reverse Hyperextensions & Lat Stretch
Modified Reverse Hyperextensions x 10 reps
Immediately followed by…
Lat Stretch x 30 seconds with 250lbs
*The reverse hypers are rehabilitative for my lower back and also work the spinal erectors. I alternated this exercise with a static stretch with my wrists strapped to the lat pulldown. It helps to decompress my spine and also stretch out my pumped lats and back muscles. Do this for 3 rounds.
Hammer Strength Shrug
I use the horizontal chest press machine for this exercise as pictured below – FYI.
Set 1 x 15 reps with 90lbs each side
Set 2 x 15 reps with 90lbs each side
Set 3 x 15 reps with 90lbs each side
*Hold the contraction briefly and then let the weight almost drop to minimize the eccentric phase of the rep.
Seated Dumbbell Curls
Set 1 x 20 reps with 20lbs
Set 2 x 15 reps with 20lbs
Set 3 x 12 reps with 20lbs
*The key here is to pronate your palms at the bottom and supinate as you curl the weight up. Pump out the reps non-stop.
Standing Cable Curls
Set 1 x 15 reps with 50lbs
Set 2 x 15 reps with 50lbs
Set 3 x 15 reps with 50lbs
*Knock out 3 sets of 15 reps with a straight bar attached to a lower cable pulley to finish off biceps.
That concluded this depletion back and biceps workout.