The following details my main back, biceps and abdominal workout from this past Monday night at Kirkland Gold’s Gym. The workout was based on a John Meadows program and I trained with my bride. Here is what we did…
Dumbbell Rows
Set 1 x 12 reps with 70lbs
Set 2 x 10 reps with 90lbs
Set 3 x 8 reps with 130lbs
Set 4 x 7 reps with 140lbs
Set 5 x 6 reps with 150lbs -> drop to 90lbs x 8 reps -> drop to 70lbs x 10 reps
*I deviate from John program here a bit by working up in weight and dropping the reps down followed by a final drop set. I had to rest a bit after the drop set before doing the same thing with the other arm.
Wide Grip Pulldowns
Set 1 x 8 reps with 140lbs
Set 2 x 8 reps with 140lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 140lbs
*The key here is to fully extend into the stretched position at the top before driving your elbows down and holding the contraction for a 1 second count on each rep. I slowly eliminated the 1 second hold on the final few reps on sets 3 and 4.
Seated Pulley Rows
I used a medium-wide, neutral grip attachment here – FYI.
Set 1 x 10 reps with 180lbs
Set 2 x 10 reps with 180lbs
Set 3 x 10 reps with 180lbs
Set 4 x 10 reps with 180lbs
*Control the eccentric rep tempo before driving your elbows back and flexing your back for a split second on each rep. Use a weight were you can get 10 reps with perfect form.
Superset: Exercise Ball Pullovers & Modified Reverse Hyperextensions
I did a superset primary to speed up the workout and make the rest periods more efficient. This was not part of John’s program – FYI.
Exercise Ball Pullovers x 10 reps with 100lbs
Immediately followed by…
Modified reverse Hypers x 10 reps with bodyweight
*I used a rope on the pullovers and really focused on the stretch, a slow eccentric and holding the contraction for a 2 second count on each rep. I pretty much alternated between the pullovers and modified reverse hypers for a total of 3 rounds. See videos below from previous workouts for a better idea on these exercises.
Exercise Ball Pullover Video:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE&t=18s]
Modified Reverse Hyper Video:
[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]
Preacher EZ Bar Curls
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
*Flex hard in the contracted position on each rep.
Cross Body Dumbbell Curls
Set 1 x 15 reps with 30lbs
Set 2 x 15 reps with 30lbs
Set 3 x 15 reps with 30lbs
*Perform all reps with one arm before switching to the other. Flex hard in the contracted position on each rep.
Plate Crunches
Set 1 x 15 reps with 45lbs
Set 2 x 15 reps with 45lbs
Set 3 x 15 reps with 45lbs
*I have a video below to show the form on the crunches. Also, I used lifting straps to essentially hold a wide lat bar with 300lbs for a 30 second stretch between sets.
Plate Crunch Video:
[youtube=https://www.youtube.com/watch?v=8PjCmVIiBfE]
That concluded this back, biceps and abdominal workout.
Train hard!
Mark
