Secondary Back & Biceps

The following details my optional back and biceps training which took place last Sunday.  I’m switching around some of my training days based on how a typical week plays out for me.  When you run a business and have a wife and three teenage daughters it can make squeezing in 6-7 workouts and 3 hot yoga sessions per week a challenge.  For now this means Sunday will be my new optional/pump/secondary back and biceps training day.  Here was the workout as performed at Kirkland Gold’s Gym…

 

Hammer DY Row

 

This is the Single-Arm Hammer Strength row machine as made famous by Dorian Yates…

 

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

Set 2 x 15 reps with 1 plate + 25lbs (warm-up)

Set 3 x 12 reps with 2 plates

Set 4 x 10 reps with 2 plates + 25lbs

Set 5 x 8 reps with 3 plates

 

*This is a secondary workout so make sure you squeeze each rep and hold the contraction for a split second.  Do not go to failure, but ensure you get a massive pump.

 

Dumbbell Rows

 

Set 1 x 12 reps with 90lbs

Set 2 x 10 reps with 100lbs

Set 3 x 8 reps with 110lbs

 

*These are not your standard dumbbell row.  Bend at the waist and support yourself with the opposite hand from that in which you are rowing.  Keep your rowing hand in a pronate position the entire time vs neutral as is done with a standard dumbbell row.  Also, as you drive your elbow back keep it perpendicular to your torso to work the upper/middle back.

 

Wide Grip Lat Pull Downs

 

Set 1 x 12 reps with 160lbs

Set 2 x 10 reps with 170lbs

Set 3 x 8 reps with 180lbs

 

*Use a wide, pronate grip and hold the contraction at the bottom for a split second.  As with previous exercises work up in weight and down in rep for 3 working sets.

 

Neutral Grip Pull-ups

 

I used the cheater machine and reduced the amount of the “cheat” weight on each set – FYI.

 

Set 1 x 12 reps

Set 2 x 10 reps

Set 3 x 8 reps

 

Chest Supported Shrugs

 

Set 1 x 12 reps with 160lbs

Set 2 x 10 reps with 170lbs

Set 3 x 8 reps with 180lbs

 

*The key here is to target the middle back and traps.  Straighten your arm and allow the weight to stretch you and then retract your shoulder blades and flex your middle back, holding the contraction for a split second on each rep.

 

Dante Rows

 

Set 1 x 12 reps with 80lbs

Set 2 x 10 reps with 90lbs

Set 3 x 8 reps with 100lbs

 

*The best way to explain this exercise is to show it.  See the video from a previous workout if you’ve never heard of this exercise.

 

 

Incline Dumbbell Curls

 

You shouldn’t need a warm-up, but feel free if you’re not ready to launch into working sets.

 

Set 1 x 8 reps with 35lbs

Set 2 x 8 reps with 35lbs

Set 3 x 8 reps with 35lbs

Set 4 x 8 reps with 35lbs

 

*I performed all 8 reps on one arm and then all 8 on the other.  Keep rest breaks to 45 seconds.

 

Reverse Curls and Barbell Wrist Curl Superset

 

Reverse Curl x 15 reps with 50lbs on EZ Curl Bar

Immediately followed by…

Barbell Wrist Curls x 15 reps with 110lbs

 

*The key here is to perform the superset non-stop for 4 rounds.  The weight will be light in the beginning, but by the fourth round your forearms will be blown up!

 

That concluded this secondary back and biceps workout.

 

Train hard!

Mark

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