This was my primary back workout from last Wednesday morning at Kirkland Gold’s Gym. It was inspired by my coach, John Meadows.
One-Arm Cable Rows
Set 1 x 15 reps with 70lbs (warm-up)
Set 2 x 15 reps with 70lbs (warm-up)
Set 3 x 12 reps with 90lbs
Set 4 x 10 reps with 100lbs
Set 5 x 8 reps with 110lbs
*Sit with your left leg off the bench and row with your right arm, and then switch sides. I started each row with my hand in a neutral position and went to a semi-supinate position as I drove my elbow back. Really focus on contracting your lower lat on each rep.
Pronate Dumbbell Rows
Set 1 x 95lbs x 12 reps
Set 2 x 100lbs x 10 reps
Set 3 x 110lbs x 8 reps
*Bend 90 degrees at the waist, place one hand on the dumbbell rack for support and keep your elbow out to the side while rowing with a pronate grip with the other arm. Get a good stretch at the bottom, drive up with the elbow and contract the upper/middle back.
Wide Pronate Grip Lat Pulldowns
Set 1 x 12 reps with 150lbs
Set 2 x 10 reps with 160lbs
Set 3 x 8 reps with 170lbs
*I don’t do these very heavy because I feel like I get more out of them when I pause and flex my back for a second in the contracted position on each rep.
Narrow Neutral Grip Pulldowns
Set 1 x 12 reps with 150lbs
Set 2 x 10 reps with 160lbs
Set 3 x 8 reps with 170lbs
*Same as with the wide grip lat pulldowns – flex and hold the contraction for 1 second one each rep.
Trap Bar Deads/Shrugs Superset w/Dumbbell Pullovers
Here is the type of bar I used on the deads/shrugs: https://www.elitefts.com/trap-bar.html
On the Trap Bar Deads/Shrugs I pulled the weight from the floor, did 3 shrugs, set the weight back down on the floor, paused, pulled from the floor, did 3 shrugs, set the weight back down on the floor, etc. Do this until you’ve done 4 deadlifts and 12 shrugs total before moving to the dumbbell pullovers.
Trap Bar Deads(4)/Shrugs(12) x 225lbs
Immediately followed by…
Dumbbell Pullovers x 10 reps with 60lbs
*Perform the superset for a total of 4 rounds.
That concluded this primary back workout.
Train hard!
Mark
