The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym. The workout was based on a program by my coach, John Meadows, and I trained alongside Christina. Here is the workout…
Dumbbell Rows
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 90lbs
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
Set 6 x 7 reps with 130lbs
*I went for a bit more volume here tonight and deviated a bit from John’s program. I basically started somewhat light and did sets of 8 reps going up in weight until I couldn’t get all 8. For me I hit failure on Set 6 before reaching 8 reps and counted this as 3 working sets. I will note that failure for me on this night was once form was compromised. I could have done more reps, but with sloppy form and I wanted to keep my form perfect.
Hammer Strength Supinate Pulldowns
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 2 plates/side
Set 4 x 10 reps with 2 plates/side
*Use a slow rep cadence and perfect form here as well. Flex hard in the contracted position for a split second and get a good stretch at the top. Do one arm at a time.
Pulley/Exercise Ball Pullovers
Set 1 x 12 reps with 90lbs
Set 2 x 12 reps with 90lbs
Set 3 x 12 reps with 90lbs
*Yeah, this is probably the first time I’ve ever used an exercise ball, lol. This is similar to a dumbbell pullover, but with a cable pulley while using an exercise ball for support vs a bench.
Here is a video:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]
Pulley/Rack Pull Variation
Set 1 x 6 reps with 275lbs
Set 2 x 6 reps with 275lbs
Set 3 x 6 reps with 275lbs
Set 4 x 6 reps with 275lbs
*This is my typical exercise substitution for rack pulls. I attach carabiners and use the seated pulley row machine, but hinge at the waist rather than pull the weight into my torso. Today I used a medium neutral grip attachment and hung a 25lb plate off the full weight stack.
Here is a sample video from a previous workout to show the form:
[youtube=https://www.youtube.com/watch?v=kU8Sq6gogjg]
Standing Dumbbell Curls
Set 1 x 15 reps with 20lbs (warm-up)
Set 2 x 8 reps with 35lbs
Set 3 x 8 reps with 30lbs
Set 4 x 8 reps with 30lbs
*The key on the working sets is to do a 4 second negative on each rep. I got a little aggressive on the weight for my 1st set so I dropped down a bit to ensure perfect form and a full 3 second eccentric. Keep your palms up the entire time.
Barbell Curls
Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 60lbs
Set 3 x 8 reps with 60lbs -> drop to 50lbs x 4 reps -> drop to 50lbs x 3 reps
*Finish biceps off with three sets of standard barbell curls performing a drop set on the last one.
That concluded this primary back and biceps workout.
Train hard!
Mark
