Here is the back and biceps workout I did on Wednesday night at Kirkland Gold’s Gym with Christina. As is normally the case, this workout was designed by John Meadows whom I compensate to program my training. Here is the workout…
Meadows Rows
All the normal barbells were in use so I did this with the end of the chest supported row – FYI. I think I like the feel of it better than the typical barbell set-up.
Set 1 x 12 reps with 35lbs (warm-up)
Set 2 x 10 reps with 70lbs (warm-up)
Set 3 x 8 reps with 80lbs
Set 4 x 8 reps with 80lbs
Set 5 x 8 reps with 80lbs
Set 6 x 8 reps with 80lbs
Set 7 x 8 reps with 80lbs
*Do a couple warm-ups going up in weight and then stick with something fairly tough for 5 sets of 8 reps.
Deadstop Dumbbell Rows
Set 1 x 7 reps with 140lbs
Set 2 x 7 reps with 140lbs
Set 3 x 7 reps with 140lbs
Set 4 x 11 reps with 140lbs
*The key here is to pause the dumbbell on the floor before explosively driving your elbow up and back. I just pumped the reps on the last set – FYI.
Dumbbell Pullover
Set 1 x 10 reps with 75lbs
Set 2 x 10 reps with 75lbs
Set 3 x 10 reps with 75lbs
Set 4 x 10 reps with 75lbs
*Use the standard form by lying on the bench vs. across it.
Stretch Pulldowns
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 180lbs
Set 3 x 8 reps with 180lbs
Set 4 x 8 reps with 180lbs
*I used a semi-narrow, neutral grip handle for these. Have your training partner apply pressure to the weight stack briefly when your arms are extended at the top only to facilitate a better stretch on each rep.
Trap Bar Shrugs
I used this bar: https://www.elitefts.com/trap-bar.html.
Set 1 x 25 reps with 135lbs
Set 2 x 25 reps with 135lbs
*The key here is to flex and hold the weight in the contracted position for a 1 second count on every rep. These start out easy, but burn pretty good by the end.
Here is a video of my second set:
[youtube=https://www.youtube.com/watch?v=_OzARuludvk]
EZ Bar Preacher Curls
Set 1 x 8 reps with 70lbs
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 70lbs
Set 4 x 8 reps with 70lbs
*Use perfect form and flex hard at the top on every rep.
EZ Bar Reverse Preacher Curls
Set 1 x 12 reps narrow + 12 wide with 30lbs
Set 2 x 12 reps narrow + 12 wide with 30lbs
Set 3 x 12 reps narrow + 12 wide with 30lbs
Set 4 x 12 reps narrow + 12 wide with 30lbs
*Only curl about ½ of the way up from the bottom on the first 12 reps with a narrow hand placement, then switch to wide and do partials. The key is to extend the arm all the way out at the bottom to really stretch the brachialis and get ready for the burn!
Here is a video of part 1:
[youtube=https://www.youtube.com/watch?v=fEt2lGNqWEc]
Christina didn’t realize I was extending the set, so here is part 2:
[youtube=https://www.youtube.com/watch?v=U_Df9RmmNgw]
That concluded this back and biceps workout.
Train hard!
Mark
