The following details my primary back & biceps workout from last week as designed by my coach, John Meadows. I was training alone at Kirkland Gold’s Gym. Here is the workout…
Hammer Rows
Set 1 x 12 reps with 1 plate (warm-up)
Set 2 x 12 reps with 2 plates (warm-up)
Set 3 x 12 reps with 2 plates + 25lbs (warm-up)
Set 4 x 10 reps with 3 plates
Set 5 x 10 reps with 3 plates
Set 6 x 10 reps with 3 plates
Set 7 x 6 reps with 3 plates + 25lbs -> pull 1 plate x 6 reps -> pull another plate x 6 reps
*The key here is deliberately holding the contraction for a 1 second count on each rep. Finish your final set by extending the set via two drops.
Dumbbell Rows
John called for one arm barbell rows, but I wanted to do dumbbells today with heavier weight and lower reps – fyi.
Set 1 x 6 reps with 150lbs
Set 2 x 6 reps with 150lbs
Set 3 x 6 reps with 150lbs
Set 4 x 6 reps with 150lbs
*Nothing special here, just grind out some heavier weight for sets of 6 reps.
Pullovers
Set 1 x 8 reps with 75lbs
Set 2 x 8 reps with 75lbs
Set 3 x 8 reps with 75lbs
Set 4 x 8 reps with 75lbs -> drop to 55lbs x 8 reps + isohold
*Standard form lying on the bench vs across it. Finish your last set with a drop set and an isohold for 10 seconds in the stretched position.
Spud Attachment Pulldowns
I used this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 130lbs
Set 4 x 10 reps with 130lbs
*The key here is to drive your elbows down, pinch your shoulder blades and hold the contraction for a split second. I like the Spud attachment because I don’t engage as much biceps as I would gripping a bar and I can spread the handles slightly when pinching my shoulder blades at the bottom.
Seated Pulley Rows
I attached a few carabiners to eliminate excessively bending at the waist which places undue stress on my lower back.
Set 1 x 5 reps with 250lbs
Set 2 x 5 reps with 250lbs
Set 3 x 5 reps with 250lbs
*I prefer to do this rest-pause style, thus the reason for the carabiners. Set the weight down for a moment, tense your lats and then pull the weight and drive your elbows back.
Barbell Jettison Curls
I used this band for this training technique: https://www.elitefts.com/pro-mini-resistance-band.html. This was not part of John’s program today – fyi.
Barbell Curl x 6 reps with 60lbs + bands
Immediately followed by…
Barbell Curl x 6 reps with 60lbs (no band)
Immediately followed by…
Band Curl (no barbell) x 6 reps (hold contraction for 2 second count on each rep)
*Perform the above sequence a total of 4 times, resting for about 60 seconds between each sequence.
Here is a video from a previous workout where I did higher reps and lighter weight with an EZ curl bar:
[youtube=https://www.youtube.com/watch?v=n16DlV2d73A]
That concluded this primary back and biceps workout.
Train hard!
Mark
