The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym. My lower back has been a nuisance for quite some time, but lately it’s been almost debilitating. Today was a particularly bad day, so the workout John Meadows supplied me was significantly modified. Refusing to be completely sidelined, this is what I did…
Hammer Strength Pulldowns
I used the plate loaded machine with unilateral handles designed for pulling with a supinate grip and did one arm at a time – FYI.
Set 1 x 15 reps with 1 plate (warm-up)
Set 2 x 10 reps with 2 plates
Set 3 x 10 reps with 2 plates
Set 4 x 10 reps with 2 plates
Set 5 x 10 reps with 2 plates
*I love this machine for the range of motion it allows. Get a good stretch at the top and hold the contraction for a split second at the bottom to ensure you’re not moving the weight via momentum.
Chest Supported T-Bar Rows
Semi-Pronate Grip x 8 reps with 2 plates
Immediately followed by…
Pronate Grip x 8 reps with 1 plate
*I used a semi-pronate grip for the first 8 reps, then stripped a plate and moved my hands to the pronate position for another 8 reps to extend the set while keeping my elbows high. Do this technique for 4 times.
Chest Supported Dumbbell Rows
My lower back couldn’t handle any weigh out in front of me without chest support so I improvised with this technique – FYI.
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps with 80lbs
Set 4 x 12 reps with 80lbs
*The key here is to allow the weight to hang at full extension and relax your back briefly to allow for a good stretch and then drive your elbow back. Control the tempo to ensure you’re moving the weight with muscle and not momentum.
Here is a video:
[youtube=https://www.youtube.com/watch?v=tEUqJepCXUA]
Banded Dumbbell Pullovers
I used this band: https://www.elitefts.com/pro-micro-resistance-band.html.
Set 1 x 10 reps with 55lbs
Set 2 x 10 reps with 55lbs
Set 3 x 10 reps with 55lbs
*Work the stretch and add a band if possible to increase the intensity of the contraction.
Superset: Chin-up & Machine Preacher Curls
I used the assist machine for the chins – FYI.
Chin-up x 6 reps with assistance
Immediately followed by…
Machine Preacher Curls x 6 reps with 100lbs
*The key on the chins is to use a supinate grip to work both back and biceps. Normally I try to minimize biceps activation on back exercises, but I used this as a transition piece in the superset going from back to biceps isolation via machine preachers. Use an assistance machine on the chins if needed to assure perfect form so you can contract your biceps hard at the top of the movement. Perform 4 rounds of the superset.
American Gridiron Curls
Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 26 reps with just the bar
Set 2 x 17 reps with just the bar
Set 3 x 10 reps with just the bar
*I turned the bar so I was curling from a semi-pronate position similar to a reverse curl with an EZ bar. The goal was 50 total reps via three sets taken to failure with just the bar. I got 53 total reps.
That concluded this primary back and biceps workout.
Train hard!
Mark