The following details my primary back and biceps workout from this past Wednesday at Kirkland Gold’s Gym. I trained with Christina and the workout was mostly programmed by my coach, John Meadows. Here is the workout…
One Arm Barbell Rows
I like adding a band on this exercise – FYI. Here is the band I used: https://www.elitefts.com/pro-short-mini-restistance-band.html.
Set 1 x 12 reps with 25lbs (warm-up)
Set 2 x 12 reps with 25lbs + band (warm-up)
Set 3 x 10 reps with 50lbs + band (warm-up)
Set 4 x 8 reps with 75lbs + band
Set 5 x 8 reps with 75lbs + band
Set 6 x 8 reps with 75lbs + band
*The band helps facilitate a better contraction. Make sure you use a full range of motion with a good stretch at the bottom.
Here is a video from a previous workout that shows how I set up the band:
[youtube=https://www.youtube.com/watch?v=BEPK-gwfdBQ]
Away Facing Pulldowns
I used this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 130lbs -> drop to 70lbs x 10 reps
*I prefer to use the Spud Attachment because I’m able to put my wrists through the straps and use less biceps on this exercise – FYI. Keep your hands in a relatively neutral position and drive your elbows down and contract your lats hard on every rep. Finish your third working set with a drop.
Single Arm Supinated Pulldowns
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps + isohold with 80lbs
*Tilt your torso back a bit as you drive your elbow down and contract the lower lats hard on each rep at the bottom. I pronate my wrist at the top and semi-supinate at the bottom. Perform all the reps on one arm before doing the other. Finish your last set with a 7 second isohold at the bottom of the last rep of each side.
Shrugs
I used the Horizontal Hammer Strength Press Machine for this as shown in this picture…
Set 1 x 10 reps with 2 plates/side (feeder set)
Set 2 x 10 reps with 4 plates/side -> drop to 3 plates/side x 10 reps -> drop to 2 plates/side x 10 reps
*The key here is to hold the contraction at the top on each rep for a 3 second count. Hold for a 3 second contraction on all reps during the drop set as well.
Dumbbell Rows (Pronate Grip)
Set 1 x 9 reps with 120lbs
Set 2 x 7 reps with 130lbs
Set 3 x 5 reps with 140lbs
*The key here is to use a pronate grip (overhand) and drive the elbow up.
Jettison Curls
This exercise and technique is a departure from John’s program – FYI. It requires the use of the following band: https://www.elitefts.com/pro-mini-resistance-band.html.
Technique:
10 reps with 40lb EZ Curl Bar + Band
10 reps with 40lb EZ Curl Bar (no band)
10 reps with Band only (no bar)
*You will essentially do 30 reps here via 10 reps with the band and bar, 10 with just the bar and a final 10 with just the band. After these 30 reps rest for 90 seconds and repeat the technique a second time. I counted this as 6 working sets total.
[youtube:https://www.youtube.com/watch?v=n16DlV2d73A]
Hammer Curls
Set 1 x 10 reps with 25lb dumbbells
Rest 10 seconds
Set 2 x 10 reps with 25lb dumbbells
Rest 10 seconds
Set 3 x 10 reps with 25lb dumbbells
*Curl both arms at the same time for 10 reps, rest 10 seconds and repeat two more times for a total of 30 reps over three sets with 10 seconds rest breaks.
Machine Preacher Curls
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 95lbs
*The key here is to curl and flex at the top for a 1 second count before lowering the weight with a 3 second eccentric.
That concluded this back and biceps workout.
Train hard!
Mark