The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym. I considered this my main/primary back session for the week and it was loosely based on a John Meadows program. I trained with my bride and here is what we did…
Neutral Grip Chins
I used an assist machine here – FYI.
Set 1 x 10 reps with assistance
Set 2 x 10 reps with assistance
Set 3 x 10 reps with assistance
Set 4 x 10 reps with assistance
*The key here is to drive your elbows down hard during the contracted part (top) of the movement. However, don’t go all the way down into a full stretch at the bottom because this will keep constant tension on the lats.
Dumbbell Dead-Stop Rows
Set 1 x 10 reps with 100lbs
Set 2 x 8 reps with 150lbs
Set 3 x 8 reps with 150lbs
Set 4 x 8 reps with 150lbs
*Grind out three working sets of dead-stop dumbbell rows. The key is to set the weight down, pause, and then drive the weight up.
Here is a video:
[youtube=https://www.youtube.com/watch?v=IAA1tWXsBD8]
Dumbbell Pullovers
Set 1 x 12 reps with 60lbs
Set 2 x 12 reps with 60lbs
Set 3 x 12 reps with 60lbs
*Stretch your lats good here, but maintain constant tension.
Pulldowns w/Stretch
Set 1 x 8 reps with 130lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 130lbs
*Have your training partner add weight by pushing down on the weight stack, but only briefly when you are in the stretched position (arms extended).
Modified Reverse Hyperextensions
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
*I do these because they tend to help my lower back issues, whereas traditional hyperextensions wreck me. Hold the contraction and control the tempo.
Hammer Curls
Set 1 x 15 reps with 20lbs
Set 2 x 15 reps with 20lbs
Set 3 x 15 reps with 20lbs
Set 4 x 15 reps with 20lbs
*Focus on gripping the dumbbells hard and you’ll be surprised how quickly the pump and burn sneaks up on you.
Barbell Curl 1.5’s
Set 1 x 10 reps with 45lbs
Set 2 x 10 reps with 45lbs
Set 3 x 10 reps with 45lbs
Set 4 x 10 reps with 45lbs
*Curl the weight half way up, take it back down, and then curl it all the way up. This counts as 1 rep, so do this 10 times. Nasty pump!
That concluded this back and biceps workout.
Train hard!
Mark
