The following details my secondary back and biceps workout from this past Sunday at Eastside Gym.  I train with a friend who I once worked out with some 20 years ago, so that was cool.  Here is the workout…

 

DY Hammer Rows

 

I added this band to each handle to facilitate a better contraction: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.

 

Set 1 x 15 reps with 1 plate + band (warm-up)

Set 2 x 12 reps with 2 plates + band

Set 3 x 10 reps with 3 plates + band

Set 4 x 8 reps with 3 plates, 25’s + band

 

*Deliberately flex and hold the contraction for a split second on each rep.  The added band should help in this regard.  Go up in weight and down in reps.  This is a secondary workout so ensure you don’t go so heavy that you hit failure.

 

Chest Supported Rows

 

Set 1 x 12 reps with 2 plates

Set 2 x 10 reps with 2 plates + 25lbs

Set 3 x 8 reps with 2 plates + 35lbs

 

*Flex hard in the contracted position and once again go up in weight down in reps.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=V9vfq1dgGLM]

 

Paramount Machine Pulldown

 

We used an older Paramount machine which mimics a lat pulldown with an arch so your hands come together a bit at the top and spread wide as you pulldown.  It had a great feel to it.

 

Set 1 x 12 reps with 150lbs

Set 2 x 10 reps with 165lbs

Set 3 x 8 reps with 170lbs

 

*Flex and hold in the contracted position for a 1 second count on every rep.

 

Single Arm Supinated Pulldown

 

Set 1 x 12 reps with 80lbs

Set 2 x 10 reps with 90lbs

Set 3 x 8 reps with 100lbs

 

*Pronate your hand at the top and supinate your palm as you drive your elbow down at the bottom and flex your lower lats hard.  FYI – we superset this exercise with 30 second stretches holding onto a wide grip lat pulldown bar to stretch out our lats between sets.

 

Dumbbell Pullovers

 

Set 1 x 12 reps with 60lbs

Set 2 x 10 reps with 65lbs

Set 3 x 8 reps with 70lbs

 

*Lay on the bench vs. across it and work the eccentric using a 3 second count on each rep.

 

Hammer Low Row (mid-back focus)

 

One Rest Pause Set as Follows:

 

25 reps with 2 plates/side -> rest 5 seconds -> 15 reps with same weight -> rest 5 seconds -> 10 reps

 

*The key here is to not pull with your arms.  Simply relax your back and allow the weight to stretch you and then pinch your shoulder blades together in the back and contract the middle back/traps.  You will do 1 set of 50 reps so go until failure, pause 5 seconds and go again.  Continue with 5 second pauses until you reach 50 total reps.

 

HBT Fat Bar Curls

 

Hanging Band Technique (HBT) is something I picked up from an article on T-Nation – FYI.  I used a bar similar to this: https://www.elitefts.com/shop/bars-weights/bars/fat-bar-tube.html.

 

Set 1 x 8 reps with 30lbs + 10lb HBT (each end of bar)

Set 2 x 8 reps with 30lbs + 10lb HBT (each end of bar)

Set 3 x 8 reps with 30lbs + 10lb HBT (each end of bar)

Set 4 x 8 reps with 30lbs + 10lb HBT (each end of bar)

 

*Keep your elbows pinned to your sides or slightly forward and curl using a slow deliberate cadence.  Focus on muscling the weight up vs. swinging.  The HBT will help ensure this happens.  Hold the contraction for a 1 second count at the top on each rep.

 

Multi-Grip Bar Hammer Curls

 

I used this bar: https://www.elitefts.com/shop/bars-weights/bars/elitefts-multi-grip-log-bar.html.

 

Set 1 x 12 reps with bar (narrowest hand position)

Set 2 x 12 reps with bar (middle hand position)

Set 3 x 12 reps with bar (widest hand position)

Set 4 x 6 reps (wide) -> 6 reps (medium) -> 6 reps (narrow)

 

*The bar doesn’t weigh a ton, but the key is to grip the handles as hard as possible and use perfect form vs. heavier weight and sloppy form.  Do sets of 12 starting with the narrowest hand position and move out until on your final set where you’ll hit each position for 6 reps.

 

That concluded this secondary back and biceps workout.

 

Train hard!

Mark