The following details my back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym. Christina and I split up for this workout because we had our friends Jonas and Mette training with us from Denmark! The workout was designed by John Meadows with a couple of my own modifications. Here is the workout that Jonas and I did…
One Arm Supinated Pulldowns
I did these on a lat pulldown with a D attachment – FYI.
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 90lbs
*Focus on a reaching up and allowing your scapulae to extend at the top to get a good stretch before supinating your palm as you drive your elbow down and flex hard at the bottom.
One Arm Barbell Rows
I used 10lb plates to allow for a greater range of motion – FYI.
Set 1 x 8 reps with 80lbs added
Set 2 x 8 reps with 80lbs added
Set 3 x 8 reps with 80lbs added
Set 4 x 8 reps with 90lbs added
*Elevate your hip closest to the bar and drop your shoulder at the bottom to ensure a good stretch before driving your elbow up and back. Use perfect form until your final set where you can increase the weight slightly and bang the reps out.
T-Nation Dead-Squat Bar Shrugs w/Bands
I used these bands here: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Set 1 x 10 reps with 249lbs + bands
Set 2 x 10 reps with 249lbs + bands
Set 3 x 10 reps with 249lbs + bands
Set 4 x 10 reps with 249lbs + bands
*John called for barbell shrugs, but I used a Dead-Squat bar because it feels better with the weight centered on my back. I included bands for added tension.
Here is a video:
[youtube=https://www.youtube.com/watch?v=02s4wI7GW1k]
Dumbbell Pullovers
Set 1 x 12 reps with 65lbs
Set 2 x 12 reps with 65lbs
Set 3 x 12 reps with 65lbs
Set 4 x 12 reps with 65lbs
*Standard dumbbell pullovers here, but focus on getting a good stretch on each rep.
Chest Supported Rows
Set 1 x 15 reps with 130lbs
Set 2 x 15 reps with 130lbs
Set 3 x 15 reps with 130lbs
*Allow the weight to really stretch you as you extend your arms out before driving your elbows back and contracting your upper/middle back.
EZ Bar Spider Curls
These are similar to last week, but use an EZ curl bar vs dumbbells – FYI.
Set 1 x 10 reps with 40lbs
Set 2 x 10 reps with 40lbs
Set 3 x 10 reps with 40lbs
*The key is to fully extend your arms straight down at the bottom and then curl the weight up and hold the contraction flexing as hard as possible for a 1 second count on each rep.
Here is a video from last week with dumbbells so you can see the set-up:
[youtube=https://www.youtube.com/watch?v=dDcMn46ILhU]
EZ Bar Preacher Curls
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
*The key here is to fully extend your arms to allow for a good stretch before curling the weight up. Don’t go heavy here, but focus on full range reps with a deliberate tempo.
That concluded this back and biceps workout.
Train hard!
Mark
