The following details my back, biceps and abdominal workout from Wednesday night at Kirkland Gold’s Gym. The workout was based on a John Meadows program with some of my own modifications. I trained alongside my bride and here is exactly what I did…
Banded Hammer Max Tension Pulldowns
I used this band: https://www.elitefts.com/pro-mini-resistance-band.html. I performed a couple warm-up sets first – FYI.
Set 1 x 8 reps with 70lbs + bands/side
Set 2 x 8 reps with 70lbs + bands/side
Set 3 x 8 reps with 70lbs + bands/side
*The key here is to increase time under tension by holding the peak contraction with your apposing arm as you alternate reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=RE8mBJwgjis]
Meadows Rows
I used a ground base like this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 10 reps with 75lbs added
Set 2 x 10 reps with 75lbs added
Set 3 x 10 reps with 75lbs added
Set 4 x 10 reps with 75lbs added
*Get a good stretch at the bottom and drive your elbow up and back.
Superset: Modified Pulley Rack Pulls & Chins
Modified Pulley Rack Pulls x 6 reps with 250lbs
Immediately followed by…
Chins x 8 reps with assistance
*See the video below for an idea of how I do the pulley rack pulls. Go straight from the pulley to chins and use an assistance machine if needed. Perform the superset for 4 rounds.
Here is a video of how I do the modified pulley rack pulls from a previous workout:
[youtube=https://www.youtube.com/watch?v=kU8Sq6gogjg]
Dumbbell Pullovers
Set 1 x 15 reps with 60lbs
Set 2 x 15 reps with 60lbs
Set 3 x 15 reps with 60lbs
*Really focus on stretching your lats here.
Spider Curls
Set 1 x 10 reps with 22.5lbs
Set 2 x 10 reps with 22.5lbs
Set 3 x 10 reps with 22.5lbs
Set 4 x 10 reps with 22.5lbs
*Smash the dumbbells together while lying face down on an incline utility bench and curl them holding the peak contraction for a split second. Your biceps should almost feel like they are going to cramp up if done properly!
Here is a video:
[youtube=https://www.youtube.com/watch?v=dDcMn46ILhU]
American Gridiron Bar Curls
This is the bar I used: https://www.elitefts.com/american-gridiron-bar.html. I did these on a standing preacher piece of equipment – FYI.
Set 1 x 12 reps with Gridiron Bar
Set 2 x 12 reps with Gridiron Bar
Set 3 x 12 reps with Gridiron Bar
*Use the closest hand position. These should feel like a hammer curl. Flex hard in the contracted position on each rep.
Abdominal Plate Raises
4 sets of 15 reps
*These are done by lying on your back with your knees up and feet flat on the floor. Extend your arms and hold a 45lb plate directly over your chest. Contract your abs while keeping your lower spine on the ground and elevating your upper torso. Hold the contraction for a 1 second count and lower your shoulders back to the floor.
That concluded this back, biceps and abdominal workout.
Train hard!
Mark
