The following details my primary back workout from last night at Kirkland Gold’s Gym. I was training with Christina and the workout was designed by my coach, John Meadows.
Hammer Strength DY Row
Set 1 x 10 reps with 2 plates (warm-up)
Set 2 x 10 reps with 2 plates + 25lbs (warm-up)
Set 3 x 10 reps with 3 plates
Set 4 x 10 reps with 3 plates
Set 5 x 8 reps + 4 forced reps with 3 plates + 10lbs -> Drop to 3 plates x 6 reps -> Drop to 2 plates x 4 reps + 10 second isohold
*Work up to a tough weight doing sets of 10 reps. Once you hit a tough weight stay with it for 2 sets. Finish with a drop set that included forced reps and 10 second isohold finisher in the contracted position. I actually alternated each side even for the final drop set.
Pulldowns w/Forced Stretch
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
*I used a wide overhand grip and brought the bar to the top of my chest. As I extended my arms at the top Christina forced the weight down a bit to facilitate a better stretch. Have your training partner do this on every rep.
Seated Close Grip Pulley Rows
I used the narrow, close grip attachment for this exercise – FYI.
Set 1 x 12 reps with 190lbs
Set 2 x 12 reps with 190lbs
Set 3 x 12 reps with 190lbs -> drop to 100lbs x 8 reps
*The key here is to flex hard as you drive the elbows back on each rep. I finished with a drop set and had Christina sit behind me on the drop to not allow me to arch backwards so I couldn’t cheat at all.
Dumbbell Pullover & Hammer Ground Base Shrugs
Dumbbell Pullover x 10 reps with 70lbs
Immediately followed by…
Hammer Shrugs x 12 reps with 280lbs
*Perform the standard Dumbbell Pullover by lying on the bench vs across it. Really work the eccentric by lowering the dumbbell over a 3 second count. On the Hammer Shrugs the key is to hold the weight in the contracted (top) position for a full 3 second count on every rep. Perform the superset for a total of 3 rounds.
That concluded this back workout.
Train hard!
Mark
