The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, but I made some modifications.  Here is the workout…

 

Hammer Rows

 

I used a unilateral machine that utilized a selectorized weight stack, but was similar in function to the plate loaded Hammer low row.  Weight listed is per each side – FYI.

 

Set 1 x 10 reps with 50lbs (warm-up)

Set 2 x 10 reps with 55lbs (warm-up)

Set 3 x 10 reps with 60lbs (warm-up)

Set 4 x 10 reps with 70lbs

Set 5 x 10 reps with 80lbs

Set 6 x 10 reps with 90lbs

Set 7 x 6 reps with 100lbs -> drop to 90lbs x 6 reps -> drop to 80lbs x 6 reps + 10 second stretch

 

*The key here is to work up in weight using perfect form and holding the contraction for a 1 second count on each rep.  Finish your last set with 6 reps followed by two drops and a final stretch.  Simply hold the weight in the stretched position or have your training partner gently pull you.

 

EZ Bar Decline Pullover

 

Set 1 x 10 reps with 70lbs

Set 2 x 10 reps with 70lbs

Set 3 x 10 reps with 70lbs

Set 4 x 10 reps with 70lbs

 

*I decided to change up the angle and used a decline bench and an EZ curl bar vs a flat bench and dumbbell as prescribed by John.  Use perfect form on these and work the stretch.

 

Seated Cable Rows

 

Set 1 x 12 reps with 140lbs

Set 2 x 10 reps with 160lbs

Set 3 x 8 reps with 180lbs

Set 4 x 6 reps with 200lbs

 

*Use a medium wide supinated grip (palms up) on these today.  Drive your elbows back and flex hard.  I added a few carabiners to the pulley to prevent excessive bending at the waist – FYI.

 

Neutral Grip Pulldowns

 

Set 1 x 8 reps + 4 partials with 120lbs

Set 2 x 8 reps + 4 partials with 120lbs

Set 3 x 8 reps + 4 partials with 120lbs

 

*The key here is to use a light enough weight that you can hold the contraction at the bottom of the movement for a split second and also finish with 4 half reps from your chest.

 

Here is a video:

 

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

 

T-Nation Dead Squat Bar Rows

 

John called for bent over rows, but I can’t do them because of my lower back.  The goal was to target the upper back so I came up with a plan.  I used lighter weight and my T-Nation Dead Squat Bar to allow the weight to be centered vs out in front of me.  These really hammered my upper back and didn’t create problems for my lower.

 

Set 1 x 7 reps with 100lbs added

Set 2 x 7 reps with 100lbs added

Set 3 x 7 reps with 100lbs added

Set 4 x 7 reps with 100lbs added

 

*I used 25lb plates to allow for a better stretch as the key is to be bent all the way over so you’re driving your elbows out and up to work the upper/middle back.

 

Here is a video:

 

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

 

Superset: Standing Dumbbell Curls & Machine Preacher Curls

 

Standing Dumbbell Curls x 10 reps with 35lbs

Then…

Machine Preacher Curls x 6 reps + 3 partials with 85lbs

 

*Curl both dumbbells at the same time and supinate your wrists as you curl.  Essentially your hand will be in a neutral position at the bottom and a supinated position at the top.  On the preachers do 6 full reps and then 3 partial reps using just the upper half of the movement.  Do the superset for 4 rounds.

 

Superset: Parallel Grip Curls & Reverse Curls

 

Parallel Grip Curls x 15 reps with 40lbs

Then…

Reverse Curls x 5 reps with 40lbs

 

*Use a deliberate rep speed up and down on the parallel grip curls and then immediately pump out the reverse curls.  Rest 45 seconds and repeat the superset for 4 rounds.

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark