The following details my primary back workout from this past Wednesday morning. The workout was designed by my coach, John Meadows.
One Arm Barbell Rows Superset w/Chest Supported Rows
Perform several warm-up sets pyramiding up in weight before jumping into working sets.
One Arm Barbell Row x 8 reps with 100lbs added to the bar
Superset with…
Chest Supported Row x 6 reps with 115lbs added
*Focus on keeping your elbow tight to your side on the one arm barbell rows to target the lower lats. On the chest supported rows I used the semi-pronate handles. Perform the superset 5 times for a total of 10 working sets.
Cable Pulley Rows
I used this attachment for this exercise: https://www.elitefts.com/mag-medium-grip-neutral.html.
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 190lbs
Set 3 x 8 reps with 200lbs
Set 4 x 8 reps with 210lbs
*If you don’t have access to the MAG attachment, just use a medium wide neutral grip. Pull into your abdomen and contract hard on each rep.
Partial Pulldowns
Set 1 x 8 reps with 200lbs
Set 2 x 8 reps with 210lbs
Set 3 x 8 reps with 210lbs
*Use a heavier weight than normal, stretch hard at the top and pull the bar down to the top of your forehead.
Reverse Hyperextensions
Gold’s Gym in Kirkland doesn’t have a reverse hyper unfortunately, but I improvised and did them laying on an adjustable plyo platform that was attached to a cage upright. I put a mat on it and allowed my legs to hang straight down at the bottom.
Sets 1 thru 3 x 10 reps with bodyweight
*Simply hinge at the waist and try to raise your feet up until your legs are parallel to the floor - that's one rep.
That concluded this primary back workout.
Train hard!
Mark
