The following details my primary back and biceps workout from this past Monday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, with a few of my own modifications. I trained alongside my bride. Here is the workout…
Meadows Rows
I added 10lb plates to the bar today because it allowed for a greater stretch at the bottom – FYI.
Set 1 x 12 reps with two 10lb plates
Set 2 x 12 reps with four 10lb plates
Set 3 x 8 reps with six 10lb plates
Set 4 x 8 reps with six 10lb plates
Set 5 x 8 reps with six 10lb plates
Set 6 x 8 reps with six 10lb plates
Set 7 x 8 reps with six 10lb plates
*The key here is to work up to a decent weight and do 5 sets of 8 reps with it. Get a good stretch at the bottom before driving your elbow up and flexing hard at the top on each rep.
Deadstop Dumbbell Rows
Set 1 x 6 reps with 140lbs
Set 2 x 6 reps with 140lbs
Set 3 x 6 reps with 140lbs
Set 4 x 6 reps with 140lbs
*These are normal dumbbell rows, but you set the dumbbell down at the bottom and drive it up explosively on each rep.
Cable Pullover w/Exercise Ball
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 120lbs
Set 4 x 10 reps with 120lbs
*Remember to get a good stretch and control the tempo on each rep.
Stretch 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
*These are standard lat pulldowns where your partner pushes down on the stack only in the stretch position for a brief moment to get an extra stretch.
Hammer Shrugs
These are the same as last week where I did shrugs using the Hammer Strength Horizontal Chest Press Machine as per this picture.
Set 1 x 25 reps with 2 plates/side
Set 2 x 25 reps with 2 plates/side
*The key here is to hold the contraction at the top for a 1 second count on each rep.
Modified Reverse Hyperextensions
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
Set 3 x 10 reps with bodyweight
*I do these as they seem to help my lower back issues somewhat. Use a reverse hyperextension machine or create your own device.
Cable Curls
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
Set 4 x 8 reps with 80lbs
Set 5 x 8 reps with 80lbs
*The key here is to flex hard at the top and do your best to maintain perfect form for all reps on all 5 sets. Use an attachment that simulates an EZ Curl bar.
Here is a video:
[youtube=https://www.youtube.com/watch?v=kJIlkxmOOFg]
That concluded this primary back and biceps workout.
Train hard!
Mark
