The following details my back, biceps and abdominal workout from this past Wednesday night at Kirkland Gold’s Gym. The workout was based on a John Meadows program and I trained alongside my bride. Here is the workout…
Cable Rows
I used separate handles here – FYI.
Set 1 x 12 reps with 110lbs
Set 2 x 12 reps with 110lbs
Set 3 x 12 reps with 110lbs
Set 4 x 12 reps with 110lbs
*The focus here is mid-back and rhomboids, so don’t hinge at the waist. Think of rounding the mid-back and then driving your elbows back while sticking your chest out.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=-Q5wR8hPcCk]
Chest Supported Rows
Set 1 x 8 reps with 170lbs
Set 2 x 8 reps with 170lbs
Set 3 x 8 reps with 170lbs
Set 4 x 8 reps with 170lbs
*I used a semi-pronate grip here and continued to focus on engagement of my middle back. Use a full range of motion; stretch and squeeze.
Dumbbell Pullovers
Set 1 x 12 reps with 70lbs
Set 2 x 12 reps with 70lbs
Set 3 x 12 reps with 70lbs
Set 4 x 12 reps with 70lbs
*Really focus on getting a good stretch and control the eccentric phase of each rep.
Dumbbell Rows
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
*Grind out 4 sets of 10 reps on dumbbell rows using a full range of motion.
Dumbbell Shrugs
Set 1 x 25 reps with 100lbs
Set 2 x 25 reps with 100lbs
*Get into a rhythm and pump out 2 sets of 25 reps here.
Barbell Curls
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
*The key here is to use a full 5 second eccentric (negative) on each rep. This will make the exercise very difficult as you flex as hard as possible while lowering the weight.
Preacher Curls
I used an EZ curl bar here – FYI.
Set 1 x 12 reps with 50lbs
Set 2 x 12 reps with 50lbs
Set 3 x 12 reps with 50lbs
*Pump out your reps here working the top ¾ of the movement.
Plate Crunches
Set 1 x 15 reps with 45lbs
Set 2 x 15 reps with 45lbs
Set 3 x 15 reps with 45lbs
Set 4 x 15 reps with 45lbs
*These tend to hit the upper abdominals and since I usually focus on lower abdominals I opted for them today. My lower back issues actually precludes me from doing regular sit-ups, but these feel great. I focus on keeping my lower spine flat on the ground while crunching up and slightly elevating my shoulders.
Here is a video:
[youtube=https://www.youtube.com/watch?v=8PjCmVIiBfE]
That concluded this back, biceps and abdominal workout today.
Train hard!
Mark
