The following details my primary back workout that I performed on Wednesday morning at Kirkland Golds Gym.  This workout was designed by my coach – John Meadows.


One Arm Barbell Rows


I used a barbell attached to something like this:


Set 1 x 10 reps with a 25lb plate (warm-up)

Set 2 x 10 reps with two 25’s (warm-up)

Set 3 x 8 reps with three 25’s (warm-up)

Set 4 x 8 reps with three 25’s and a 10lb plate

Set 5 x 8 reps with three 25’s and two 10’s

Set 6 x 8 reps with four 25’s

Set 7 x 8 reps with four 25’s


*Focus on keeping the hip a little higher on the side you are training to facilitate a better stretch and longer range of motion.


Cable Rows Superset w/Stretchers


Do a few warm-ups as needed and use a close, neutral grip attachment for both exercises.


Sets 1 thru 4 (Cable Rows) x 10 reps with 200lbs

Superset with…

Sets 1 thru 4 (Stretchers) x 8 reps with 130lbs


*Focus on flexing hard in the contracted position of the rows, meaning don’t go too heavy and get sloppy with your form.  Stretchers are where you stand away from the pulldown, place one foot on the seat pad, reach up ducking your head, and allow your arms to fully extend and stretch the lats, and finish by pulling the attachment down to your chest while arching your back.


Dumbbell Shrugs


Last week we did these and held the weight in the contracted position for a full 3 second count for all 12 reps of each set.  If you did this, then go with the same weight as last week, but this time don’t hold the contraction.  Simply pump the reps out until you reach 25.


Set 1 x 25 reps with 100lbs

Set 2 x 25 reps with 100lbs

Set 3 x 25 reps with 100lbs

Set 4 x 25 reps with 100lbs


Reverse Hypers


I don’t have this machine at Gold’s Gym, but I laid on a plyometric platform whereby I could allow my legs to hang at 90 degrees from my upper body and then elevate my legs out/back until my torso and legs were in a relatively straight line.


Sets 1 thru 4 x 15 reps with bodyweight only


That concluded this back workout.


Train hard!