The following details my back and biceps workout from last Monday night at Kirkland Gold’s Gym. I trained with my bride and here is the workout...
Meadows Rows
This is the exercise attributable to John Meadows - FYI. One of these is useful here: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
Set 1 x 12 reps with one 25lb plate (warm-up)
Set 2 x 10 reps with two 25lb plates
Set 3 x 8 reps with three 25lb plates
Set 4 x 6 reps with four 25lb plates
Set 5 x 6 reps with four 25lb plates
*The key here is to grab the end of a bar attached to a ground base on the other end. The movement is done similar to pronate grip dumbbell rows and hits the upper-middle back. Get a good stretch at the bottom and then drive your elbow up and back. Work up in weight until you get to a tough set of 6 and then do one more set with it.
Tsunami Bar Seated Pulley Rows
Here is the bar I used: https://www.elitefts.com/tsunami-multi-bar-32.html.
Set 1 x 12 reps with 170lbs
Set 2 x 10 reps with 180lbs
Set 3 x 8 reps with 190lbs
Set 4 x 6 reps with 200lbs
*I intend to purchase a wider bar, but I’m still loving this Tsunami Bar because the bend makes it a little easier to get the bar further back in the contracted position.
Here is a video of my 3rd set:
[youtube=https://www.youtube.com/watch?v=hLIIaGYFCLk]
Dante Rows
On some pulleys you’ll need these to prevent the weight from hitting the top: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 12 reps with 70lbs
Set 2 x 10 reps with 80lbs
Set 4 x 8 reps with 90lbs
Set 5 x 6 reps with 100lbs
*The key here is to extend and stretch and then round and contract while pulling your elbows towards your knees.
Here is a video:
[youtube=https://www.youtube.com/watch?v=mDlTmU7lP5E]
Lat Pulldowns
Set 1 x 12 reps with 140lbs
Set 2 x 10 reps with 150lbs
Set 3 x 8 reps with 160lbs
Set 4 x 6 reps with 170lbs
*I used a medium-wide neutral grip attachment for this exercise. The key is relax your scapula at the top and stretch briefly before driving your elbows down and contracting as hard as possible.
Lying Cable Curls
5 sets of 8-12 reps with 50lbs
*The key here is to be sure and fully extend your arms in the stretched position and hold the contraction for a split second at the top. Go to within a rep or two of failure on each set aiming for 8-12 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=ywfiZIv9_L4]
That concluded this back and biceps workout.
Train hard!
Mark
