The following details my back and biceps workout from this past Monday night at Kirkland Gold’s Gym.  Christina was turning the corner on the head cold I gave her and joined me for this workout.  I’m still doing my own thing in terms of programming and not getting too crazy.  I did train with a little more intensity today because we are leaving Thursday for a family vacation.  We have an early flight so I won’t be able to get in my secondary back and biceps workout that morning.  Here is the workout…


DY Hammer Rows


I did one arm at a time here – FYI.


Set 1 x 14 reps with 1 plate (warm-up)

Set 2 x 12 reps with 2 plates (warm-up)

Set 3 x 10 reps with 3 plates (warm-up)

Set 4 x 8 reps with 3 plate + 25’s

Set 5 x 8 reps with 3 plate + 25’s

Set 6 x 8 reps with 3 plate + 25’s


*Even though this is a seated, chest supported machine I prefer to do them standing as it allows me to square my hips better.  This matters because I like to use a very full range of motion as you will see in the video below.  Allow the weight to briefly stretch you on each rep before driving your elbow back hard.


Here is a video:




Supinated Grip Pulldowns


I used a straight lat pulldown bar with a shoulder-width underhand grip – FYI.


Set 1 x 12 reps with 140lbs

Set 2 x 10 reps with 150lbs

Set 3 x 8 reps with 160lbs

Set 4 x 7 reps with 170lbs


*The key here is to briefly hold the contraction at the bottom for a split second on each rep and accentuate the eccentric phase of each rep.


Superset: Straight Arm Dumbbell Rows & Dumbbell Pullovers


Straight Arm Dumbbell Rows x 8 reps with 17.5lbs

Immediately followed by…

Dumbbell Pullovers x 8 reps with 60lbs


*The key on the straight arm dumbbell rows is to lay face down on an incline utility bench, allow your arms to hang while holding dumbbells, flex your lower lats and bring the dumbbells back until they are in line with your hips without bending your elbows and flex as hard as possible for a few seconds before lowering the dumbbells back to the starting position.  Immediately move to dumbbell pullovers and use a slow, deliberate rep tempo focusing on the stretch in the extended position. I performed this superset for 3 rounds.


Here is a video:




Seated Pulley Rows


I added a few carabiners to ensure I didn’t excessively bend at the waist – FYI.  They are available here:


Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 170lbs

Set 3 x 10 reps with 170lbs


*I did these as dead-stop reps.  Allow the weight stack to bottom out, pause, flex your back and then drive your elbows back as explosively as possible on each rep.


Pulley Biceps Curls


I used the same seated pulley apparatus to perform biceps as per the picture below – FYI.


Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 60lbs

Set 3 x 8 reps with 70lbs

Set 4 x 6 reps with 80lbs


*Increase weight on each set and perform as many perfect reps as possible.


Dumbbell Hammer Curls


Set 1 x 12 reps with 30lbs

Set 2 x 12 reps with 30lbs

Set 3 x 12 reps with 30lbs


*The key is to hold the contraction with your elbow at 90 degrees for a split second on each rep.  As you fatigue you can simply pump out the reps.


That concluded this back and biceps workout.


Train hard!