Its Monday and that means back and biceps for me. I’ve been starting my week consistently with back training for a while now. My body is well rested after the weekend so I come in on Monday morning and train the largest upper body muscle: Back.
Though I’m an advocate of using free weights, I’m also a big fan of Hammer Strength machines. They do a great job of mimicking free weight exercises, especially for back. And I want to share a specific part of this morning’s back workout where I used two Hammer Strength machines for supersets.
Back Workout with Hammer Strength Rows
I’m going to list my entire back workout (it wouldn’t be right to only give you a part of it!). You’ll see towards the end where I did supersets for the two Hammer Strength row machines.
- Dumbbell Pullovers
- 4 sets x 10-12 reps
- Lat Pulldowns
- 4 sets x 8-10 reps
- Reverse Grip Pulldowns
- 4 stes x 8-10 reps
- Hammer Strength High Rows *
- 4 sets x 8 reps
- Hammer Strength Rows *
- 4 sets x 8 reps
- Seated Rows
- 4 sets x 10 reps
* Supersets for the two Hammer Strength back exercises
Hammer Strength Rows and High Rows
I started out with the Hammer Strength High Rows. This machine is a mixture between lat pulldowns and seated rows. There’s a curvature in the path when pulling the weight towards you. Once you get closer to the end of the movement, it becomes more of a row. This is probably my favorite Hammer Strength machine for back. You can get both a great stretch and contraction from this exercise.
I would do a set of the high rows and immediately go to the Hammer Strength row machine. This exercise mimics the movement of doing cable seated rows. You could also say it hits your back muscles as barbell rows does. Like the high rows, you can expect a better stretch and muscle contraction with this machine.
My weight on the regular Hammer Strength rows was semi-light. The high rows really takes it out of me because I make sure I force my muscles to do the work, exhausting them each set. The regular Hammer Strength rows were more of a pump exercise to fatigue my back muscles even more, taking it to the next level.
Back & Biceps, and More
I also trained my biceps after hitting back. I only performed a couple of exercises for biceps. They were already pumped from my back workout. Here’s what I did:
- Alternate Dumbbell Curls
- 3 sets x 8-10 reps
- EZ Bar Curls
- 3 sets x 10 reps
After training back and biceps, I ended with calves and cardio. For calves, I chose to superset two exercises: standing calve raises and donkey calve raises. Both of these are weight-stacked machines.
After that, I ended with my usual cardio. A brisk walk on the treadmill while listening to my Thai language lessons.
Train with Passion,