The following details my primary back workout that I performed Wednesday night at Kirkland Gold’s Gym. I was training with bride Christina and this workout was designed by my coach, John Meadows.
One Arm Barbell Rows
Set 1 x 10 reps with one 25lb plate (warm-up)
Set 2 x 10 reps with two 25lb plates (warm-up)
Set 3 x 8 reps with three 25lb plates (warm-up)
Set 4 x 8 reps with three 25lb and one 10lb plates
Set 5 x 8 reps with three 25lb and two 10lb plates
Set 6 x 8 reps with three 25lb and three 10lb plates
*Get a few warm-ups in and then do sets of 8 reps with a tough weight. I choose to go up a bit each set with 10lb plates.
Single Arm Hammer Pulldowns
John called for single arm supinated pulldowns, but we used the Unilateral Hammer Strength Pulldown instead, doing one arm at a time.
Set 1 x 10 reps with 2 plates
Set 2 x 10 reps with 2 plates
Set 3 x 10 reps with 2 plates
*Really focus on a full range of motion and deliberately flex hard in the contracted position at the bottom.
Christina hate’s videos, but I snuck this one in. She’s in really good shape, but has no plans to get back on stage after winning the Washington NPC Ironman Figure Overall in 2003, ha!
[youtube=https://www.youtube.com/watch?v=v7ei4lathVM]
This was my set…
[youtube=https://www.youtube.com/watch?v=lvhxaIcfz6E]
Away Facing Pulldowns
I left my Flexolate straps at a gym while on vacation a couple weeks ago, so I used the narrow, neutral grip attachment.
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 120lbs
*I love this exercise, but only if I go really light so I can focus on the contraction. It helps if you hold the contraction for a split second at the bottom on each rep and focus on dropping your shoulders away from your ears.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Jur8WSA4NW8]
Dumbbell Pullover & Hammer Ground Base Shrugs
Dumbbell Pullover x 12 reps with 65lbs
Immediately followed by…
Hammer Ground Base Shrugs x 10 reps with 2 plates each side
*Use the standard form on the dumbbell pullovers by lying on the bench vs across it. Lower the dumbbell with a 3 second eccentric on each rep.
**On the Hammer Ground Base shrugs the key is to hold the contraction at the top for a 3 second count on every rep. These should burn by the end and fill your traps with blood. I used the Hammer Strength piece for the shrugs because I am able to stand in the middle and center the weight thereby taking the strain off my lower back. Perform this superset for a total of 3 rounds.
That concluded this back workout.
Train hard!
Mark
