The following details my back and biceps workout from this past Monday at Kirkland Gold’s Gym. I had to get my daughter to a school function so I knocked out this training session in less than an hour, but wow did it ever destroy my back! Here is the workout...
Back Circuit: MAG Pulldowns - MAG Seated Pulley Rows - Cable Pullovers
I used this MAG Medium Neutral Grip attachement for the pulldowns: https://www.elitefts.com/mag-medium-grip-neutral.html.
I used this MAG Close Grip Supinate attachement for the pulley rows: https://www.elitefts.com/mag-close-grip-supinate.html.
I did a couple warm-up sets first - FYI.
MAG Medium Neutral Grip Pulldowns x 8 reps with 140lbs
Immediately followed by…
MAG Close Grip Supinate x 8 reps with 160lbs
Immediately followed by…
Cable Pullovers x 8 reps with 90lbs
Immediately repeat…
*I used the MAG attachments because they don’t require lifting straps and therefore I can move quickly between exercises. After the pullovers (3rd exercise) quickly drink some of your intra-workout drink and immediately go again. I did this for 8 rounds so don’t go too heavy with your weight selection or you’ll never get all your reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=q9_ams789oA]
Hammer Strength Supinated Pulldowns
I normally do each arm independent, but did both at the same time today to speed things up since Christina and I were alternating - FYI.
Supinated Pulldowns x 7 sets of 7 reps with 2 plates each side.
*The key aside from short rest breaks is to hold the contraction briefly and control the eccentric. What I mean is after briefly holding the contraction at the bottom, maintain that same contraction of your back as you extend your arms back out. It’s a small thing that makes a big difference.
Barbell Pause Reps Curls
I picked up this training technique over a year ago from a T-Nation article - FYI.
Barbell Pause Rep Curls x 8 sets of 8 reps with 50lbs
*The key is to sit on a bench and allow the barbell to rest on your thighs for a one second count before curling the weight up as explosively as possible. Flex briefly at the top. Take only 15 second rest breaks between all 8 sets.
Here is a video from a previous workout in which I used a cable set-up:
[youtube=https://www.youtube.com/watch?v=xdUmeY58Itc]
That concluded this back and biceps workout.
Train hard!
Mark
