The following details my primary back and biceps workout from this past Wednesday evening at Kirkland Gold’s Gym. I trained with Christina and we followed a program by John Meadows with a few modifications. Here is the workout…
Seated Pulley Row Dead Stops
I used a number of carabiners to prevent from excessively bending and stretching the lower back on the dead stops – FYI.
Set 1 x 8 reps with 120lbs (warm-up)
Set 2 x 8 reps with 140lbs (warm-up)
Set 3 x 8 reps with 160lbs (warm-up)
Set 4 x 8 reps with 220lbs
Set 5 x 8 reps with 220lbs
Set 6 x 8 reps with 220lbs
Set 7 x 8 reps with 220lbs
*The key here is to allow the weight to bottom out, flex the lats and tense the entire back before explosively driving the elbows back.
Here is a video:
[youtube=https://www.youtube.com/watch?v=_OC1dw3JJj0]
Dumbbell Rows
Set 1 x 8 reps with 130lbs
Set 2 x 8 reps with 140lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 140lbs
*Nothing fancy here, just find a tough weight and grind out sets of 8 reps. I felt my weight selection was a little light on my first set so I went up for sets 2-4.
Dumbbell Pullover
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 70lbs
*Standard pullovers lying on the bench vs across it.
Close Grip Pulldowns
Set 1 x 10 reps with 135lbs
Set 2 x 10 reps with 135lbs
Set 3 x 10 reps with 135lbs
Set 4 x 10 reps with 135lbs
*Use a neutral grip attachment on this exercise and sit up straight. Really stretch at the top of the movement before driving the elbows down without leaning back. I find these to be much more effective with lighter weight and a 1 second hold in the contracted position.
Wide Grip Chins
Set 1 x 8 reps with bodyweight
Set 2 x 8 reps with bodyweight
Set 3 x 8 reps with bodyweight
*I suck at chins, especially late in the workout. However, the key here is to work the stretch and only pull until your elbow joint is at 90 degrees.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Rqbw2oefD3E]
Shrug Death
I used a horizontal Hammer Strength Chest Press Machine on this exercise because I can straddle the bench with the handles to my sides. It allows me to pull up and back more. This wasn’t in John’s program – FYI.
1 Set Only…
25 reps with 3 plates each side
Pause 5 seconds…
12 reps with 3 plates each side
Pause 5 seconds…
8 reps with 3 plates each side
Pause 5 seconds…
5 reps with 3 plates each side
*Go to failure, pause 5 seconds, go to failure, pause 5 seconds, etc. Continue this pattern until you hit 50 reps.
Spider Curls
Set 1 x 8 reps + 4 partials with 25lb dumbbells
Set 2 x 8 reps + 4 partials with 25lb dumbbells
Set 3 x 8 reps + 4 partials with 25lb dumbbells
Set 4 x 8 reps + 4 partials with 25lb dumbbells
*Lay face down on a slightly inclined utility bench and curl while smashing the dumbbells together for 8 reps and then add on 4 partials out of the bottom.
Rope Cable Hammer Curls
Set 1 x 20 reps with 60lbs
Set 2 x 15 reps with 70lbs
Set 3 x 10 reps with 80lbs
Set 4 x 5 reps with 90lbs
*Hold the contraction at the top for 1 second and lower with a 2 second count. Only rest long enough for your training partner to do their set.
That concluded this primary back and biceps workout.
Train hard!
Mark
