If you’ve followed my training log you know that the focus of my posts detail my primary training days.  As per a request by Daniel to see a secondary back & biceps workout – here it is.  My secondary back & biceps workout typically falls on Sunday morning where I train early and solo at Eastside Gym.  The goal on secondary workouts is to get a pump without pushing to failure.

 

Lat Pulldowns

 

Here is a picture of the attachment I used:

PicsArt_05-03-08.17.55

 

Set 1 x 15 reps with 130lbs

Set 2 x 12 reps with 145lbs

Set 3 x 10 reps with 160lbs

Set 4 x 8 reps with 175lbs

Set 5 x 6 reps with 190lbs

 

*The goal here is to bring the bar down to about chin level and hold the contraction for a 1 second count on each rep.

 

T-Bar Rows

 

This is an exercise I rarely do because of my lower back, however I went light and went for high reps to really get the blood into my back.  I used the Elitefts E Series Core Blaster for the ground base as seen here:

PicsArt_05-03-08.17.20

 

It is available here:  https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.

I attached the Core Blaster T-Bar Row Handle as seen here:

PicsArt_05-03-08.16.46

 

It is available here: https://www.elitefts.com/core-blaster-handle-t-bar-row-1-1.html.
Set 1 x 30 reps with 25lbs added to bar
Set 2 x 25 reps with 50lbs added to bar
Set 3 x 20 reps with 75lbs added to bar
Set 4 x 15 reps with 100lbs added to bar

 

*Pump these reps out non-stop, but aim to get your elbows back as much as possible in the contracted position.

 

Dumbbell Pullovers

 

Sets 1 through 4 x 12 reps with 65lbs

 

*Give your arms a break and do pullovers lying on the bench vs across it.  Flex your lats hard and keep the tension on them by not bringing the dumbbell all the way up whereby your pecs engage.

 

Hammer Strength Iso Pulldowns

 

Sets 1 through 4 x 10 reps with 2 plates/side

 

*Perform this one arm at a time.  I aim for a long range of motion from a good stretch at the top to a strong contraction at the bottom on every rep.  Feel the movement!

 

Smith Shrug (behind back)

 

John hasn’t applied any direct trap work in a while so I threw these into my secondary today – FYI.

 

Set 1 x 50 reps with 135lbs

Sets 2 through 4 x 20 reps with 225lbs

 

*The first set I simply wanted to drive as much blood into my traps and get a massive pump – so a very high rep set.  The last three sets I increased the weight, but still did relatively high reps.  Don’t go too heavy that you hit failure.  I did these with the bar behind my back on a Smith Machine.

 

Superset: Barbell Curl to Hammer Strength Preacher Curls

 

Barbell Curl x 8 reps with 70lbs

Immediately followed by…

Hammer Strength Preacher Curls x 6 reps with 1 plate + 5lbs

 

*Four rounds of this superset.  Use a 2-3 second eccentric on the barbell curls.  On the Hammer preacher curls only bring the handle down about ¾ of the way to full extension on each rep to maintain continuous tension.

 

That concluded this secondary back and biceps workout.

 

Train hard!

Mark