The following details my primary back workout from last Monday evening at Kirkland Gold’s Gym. I was training with my bride. As is normally the case this workout was designed by my coach, John Meadows.
One Arm Barbell Rows
Set 1 x 10 reps with 25lbs added (warm-up)
Set 2 x 10 reps with 50lbs added (warm-up)
Set 3 x 8 reps with 75lbs added (warm-up)
Set 4 x 8 reps with 85lbs added
Set 5 x 8 reps with 95lbs added
Set 6 x 8 reps (failure) with 105lbs added
*The key here once warmed up is to take small jumps until you fail at 8 reps. Be sure to use a nice full range of motion. 3 working sets.
Seated Pulley Rows
Set 1 x 10 reps with 140lbs (warm-up)
Set 2 x 8 reps with 160lbs
Set 3 x 8 reps with 170lbs
Set 4 x 8 reps with 180lbs
Set 5 x 8 reps with 190lbs
*Use a wide pronate grip on these and don’t excessively bend at the waist. Drive your elbows straight back and flex for a split second on each rep. 4 working sets.
Dumbbell Pullovers
Set 1 x 12 reps with 65lbs
Set 2 x 12 reps with 65lbs
Set 3 x 12 reps with 65lbs
Set 4 x 12 reps with 65lbs
*Lay on the bench, not across it for this exercise. Really work the eccentric slowly and get a good stretch while maintaining tension in your lats. Only bring the dumbbell to the top of your head to maintain the focus on your lats vs pecs. 4 working sets.
Away Facing Narrow Grip Pulldowns
Set 1 x 8 reps with 160lbs
Set 2 x 8 reps with 160lbs
Set 3 x 8 reps with 160lbs
*Face away from the weight stack and tuck your lower back under the pad. Lean back a bit and drive straight down with your elbows focusing on an intense contraction. Slowly extend your arms on the eccentric portion of the movement.
Cambered Bar Shrugs
Set 1 x 10 reps with 225lbs (warm-up)
Set 2 x 6 reps with 315lbs
Set 3 x 6 reps with 315lbs
Set 4 x 6 reps with 315lbs
Set 5 x 6 reps with 315lbs
*Tuck your chin into your chest and do 4 sets of 6 reps with 6 second holds in the contracted position on each rep. The goal is to maximize time under tension.
Here is a video as an example:
[youtube=https://www.youtube.com/watch?v=bHd5aYzqOYE]
Reverse Hypers Alternated w/Cable Crunches
I alternated for 4 sets of the following:
Reverse Hyperextensions x 10 reps with 2 second holds in the contracted position
Immediately followed by…
Cable Crunches x 15 reps with 160lbs
That concluded this primary back workout.
Train hard!
Mark
