The following details my primary back and biceps workout from Wednesday night at Kirkland Gold’s Gym.  My coach, John Meadows, designed the training session although I made a few modifications.  Here is the workout…

 

Machine Rows – Semi-Supinated

 

John called for the Hammer Strength DY Row in which you’re pulling with your hands in a semi-supinated position.  My gym doesn’t have this, but they do have a Life Fitness chest-support machine row with semi-supinated hand grips, so I opted to use it – FYI.

 

Set 1 x 10 reps with 115lbs

Set 2 x 10 reps with 130lbs

Set 3 x 10 reps with 160lbs

Set 4 x 10 reps with 175lbs

Set 5 x 10 reps with 190lbs

Set 6 x 10 reps with 205lbs -> drop to 160lbs x 6 reps -> drop to 115lbs x 6 reps

 

*Work up in weight doing sets of 10 reps until you can barely get all 10.  At that point perform a double drop set aiming for 6-8 reps on each drop.  I counted this as 4 working sets.

 

Low Cable Rows

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 160lbs

Set 3 x 8 reps with 160lbs

Set 4 x 8 reps with 160lbs

 

*The key here is to use a weight in which you are able to hold it in the flexed position for a full 1 second count while squeezing as hard as possible on every single rep.

 

Dumbbell Pullovers

 

Set 1 x 10 reps with 65lbs

Set 2 x 10 reps with 65lbs

Set 3 x 10 reps with 65lbs

Set 4 x 10 reps with 65lbs -> drop to 60lbs x 6 reps -> drop to 55lbs x 6 reps

 

*Standard form lying on the bench vs across it.  Do sets of 10 reps and finish with a double drop set.

 

Pronate Grip Dumbbell Rows

 

John called for Meadows Rows, but the equipment needed to perform them was in use so I opted for this variation instead – FYI.  I actually love these due to the stretch.

 

Set 1 x 8 reps with 110lbs

Set 2 x 8 reps with 110lbs

Set 3 x 8 reps with 110lbs

Set 4 x 8 reps with 110lbs

 

*Set these up on an incline utility bench.  Keep your hand in the pronate position the entire time and allow the weight to stretch your upper, middle back at the bottom before driving your elbow back.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=ZNS3tYZ70Ks]

 

Superset: Banded Good Mornings & Trap Bar Deads

 

John called for hyperextensions and smith machine deadlifts, both of which are not good for my lower back.  I opted for a superset that I felt would accomplish the same thing with a little less low back stress.  You may want to adjust your band and deadlift weight accordingly, as I’m dealing with low spine issues – FYI.  Here is the band I used for the Good Mornings: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.  Here is the trap bar I used: https://www.elitefts.com/shop/bars-weights/specialty-bars/trap-bar.html.

 

Banded Good Mornings x 15 reps with Pro Mini Resistance Band

Immediately followed by…

Trap Bar Deadlifts x 5 reps with 225lbs

 

*On the Good Mornings you will step on one end of the band with the other around the back of your neck.  Use it as the sole source of tension on the exercise.  Do 15 controlled reps before immediately going to Trap Bar Deadlifts.  On the deadlifts I tried to really tense my lats before pulling the weight off the floor.  I used the trap bar because I’m better able to center the weight and avoid enflaming my low back.  I performed the superset for a total of 4 rounds.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=lL1XLTKwk0A]

 

Tri-Set: EZ Bar Curl – Standing Dumbbell Curls – EZ Bar Reverse Curls

 

EZ Bar Curls x 8 reps with 70lbs

Immediately followed by…

Standing Dumbbell Curls x 8 rep with 30lbs

Immediately followed by…

EZ Bar Reverse Curls x 8 reps with 40lbs

 

*Flex hard at the top of the EZ Bar Curls.  On the Dumbbell Curls keep your palms facing up the entire time and lower the weight on every rep with a 2 second count.  On the EZ Bar Reverse Curls I prefer to only curl to 90 degrees at the elbow joint.  Going beyond that tends to create pain at the brachioratialis insertion for me.  I also prefer to perform very slow reps to keep tension on the muscle.  I did the Tri-Set for a total of 3 rounds.

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark