The following details my primary back and biceps workout from Wednesday evening at Kirkland Gold’s Gym. The workout was largely designed by my coach, John Meadows, with a few modifications by me. Here is the workout Christina and I did…
Hammer Single Arm Pulldowns w/Isometric Tension
John called for the same set-up as last week, but I didn’t feel the bands real well, so I switched to a unilateral Hammer Strength supinated pulldown using a combination of weight and bands. As a reference I used one of these bands on each side of the pulldown: https://www.elitefts.com/shop/bars-weights/bands/pro-micro-resistance-band.html.
Set 1 x 15 reps with 45lbs + band (warm-up)
Set 2 x 15 reps with 45lbs + band (warm-up)
Set 3 x 8 reps w/Isometric using 80lbs
Set 4 x 8 reps w/Isometric using 80lbs
Set 5 x 8 reps w/Isometric using 80lbs
Set 6 x 8 reps w/Isometric using 80lbs
*The key here is to pull down the weight with one arm and hold it in an isometric contraction while performing 8 full range reps on the other arm. Once completing the 8 reps immediately switch, holding and repping the opposite arms. The band added just enough tension to make the isometric contraction intense.
Dumbbell Row Deadstops
Set 1 x 8 reps with 120lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 150lbs
*The key here is to keep your hand in the pronate position. Rest the dumbbell on the ground for a split second between reps and then explosively as possible drive the elbow up and back.
Here is a video of my last set:
[youtube=https://www.youtube.com/watch?v=wUFR0kcGFoc]
Chest Supported Rows
I used a bilateral Life Fitness machine with semi-supinated handles – FYI.
Set 1 x 12 reps + 5 partials with 170lbs
Set 2 x 12 reps + 5 partials with 170lbs
Set 3 x 12 reps + 5 partials with 170lbs
*Strive to flex your lats and keep them tense throughout this movement. Get 12 full range deliberate reps and then 5 partials out of the stretched position.
Dumbbell Pullover
Set 1 x 10 reps with 60lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 60lbs
*Standard form here lying on the bench vs across it. Work the eccentric with a 3 second descent.
Dumbbell Shrugs
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 130lbs
*Hold the contraction at the top for a 3 second count on each rep.
Medium Grip Chins
I used a cheater machine for this exercise – FYI.
Set 1 x 12 reps (failure)
Set 2 x 10 reps (failure)
Set 3 x 7 reps (failure)
*At this point my back was fatiguing quick. Select a weight in which you can get 8-10 reps before hitting failure. Go to failure counting only perfect reps on each set.
Barbell Curls
Set 1 x 8 reps + 4 partials with 60lbs
Set 2 x 8 reps + 4 partials with 60lbs
Set 3 x 8 reps + 4 partials with 60lbs
Set 4 x 8 reps + 4 partials with 60lbs
*Flex hard in the contracted position on each of the full range reps and finish with partials out of the stretched position.
Parallel Grip Curls
Set 1 x 8 reps + 4 partials with 75lbs
Set 2 x 8 reps + 4 partials with 75lbs
Set 3 x 8, pause, 4, pause, 3, pause 2 reps with 75lbs
*Perform 8 full range reps and 4 partials out of the stretched position for your first two sets. Finish your last set with 8 reps, pause 5 seconds, go to failure, pause, go, etc. for 2 more times.
That concluded this back and biceps workout.
Train hard!
Mark
