The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym. The workout was designed mostly by my coach, John Meadows, and Christina joined me for the workout.
One Arm Barbell Rows
Set 1 x 15 reps with 25lbs added (warm-up)
Set 2 x 12 reps with 50lbs added (warm-up)
Set 3 x 10 reps with 75lbs added
Set 4 x 10 reps with 80lbs added
Set 5 x 10 reps with 85lbs added
Set 6 x 10 reps with 90lbs added
*Work through a full range of motion and strive to get a good pre-stretch before initiating the movement from the bottom.
Close Grip Seated Pulley Row
Set 1 x 8 reps with 140lbs
Set 2 x 8 reps with 140lbs
Set 3 x 8 reps with 140lbs
Set 4 x 8 reps with 140lbs
*The key here is to have your training partner sit behind you with their back facing your back. Have them stay perfectly upright so you cannot overextend as you pull the close grip attachment into your midsection. Also, hold the contraction for a 1 second count in the flexed position before extending your arms back out.
Pullover Variation
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
*I made up this exercise because I didn’t want to do dumbbell pullovers as John had prescribed. The stretch wasn’t quite as good due to the angle in which you are pulling, but the range of motion was great as well as the ability to contract hard at the bottom.
Here is a video so you can see the set-up:
[youtube=https://www.youtube.com/watch?v=ncY8WzSR33M]
Cambered Bar Rest/Pause Deadlifts
John called for rack pulls, but all the racks/cages were in use so I opted for deadlifts from the floor with a cambered bar – FYI.
Set 1 x 5 reps with 225lbs
Set 2 x 5 reps with 225lbs
Set 3 x 5 reps with 225lbs
*Disregard my weight as I have a bad lower back, hence the cambered bar so I can better center the weight when pulling. The key is to pause at the bottom for a moment on every rep before pulling the weight off the floor.
Assisted Chins
Set 1 x 10 reps (wide pronate) with assistance
Set 2 x 10 reps (medium neutral) with assistance
Set 3 x 10 reps (narrow supinate) with assistance
Set 4 x 10 reps (narrow neutral) with assistance
*The key here is to aim for 8-10 reps with perfect form and vary your grip on each set.
Seated Incline Dumbbell Curls
Set 1 x 8 reps with 30lbs
Set 2 x 8 reps with 30lbs
Set 3 x 8 reps with 30lbs
*The key here is to keep your palms up the entire time, curl both arms simultaneously and employ a 3 second eccentric on each rep.
Hammer Curls
Set 1 x 10 reps with 27.5lbs
Set 2 x 10 reps with 27.5lbs
Set 3 x 10 reps with 27.5lbs
*The key here is to flex and hold in the contracted position for a 1 second count on every rep.
Machine Preacher Curls
Set 1 x 12 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 8 reps with 70lbs
*The key here is to work the top ¾ of the movement and only take 30 second rest breaks between sets.
That concluded this primary back and biceps workout.
Train hard!
Mark