The following details my primary back and biceps workout from Wednesday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, but I made a coupe modifications. Christina joined me for the workout.
Meadows Rows
I performed these on a Hammer Strength Ground Base Squat/Deadlift – FYI.
Set 1 x 15 reps with 45lbs (warm-up)
Set 2 x 12 reps with 90lbs (warm-up)
Set 3 x 10 reps with 135lbs (warm-up)
Set 4 x 8 reps with 145lbs
Set 5 x 8 reps with 145lbs
Set 6 x 8 reps with 145lbs
Set 7 x 8 reps with 145lbs
*Perform a few warm-ups and then grind out sets of 8 reps. Work to get a full range of motion and drive your elbow back at the top.
Here is a video showing the set-up I used:
[youtube=https://www.youtube.com/watch?v=FEIYNuLrZd8]
Band Isohold to Cambered Bar Rack Pull
I used this band for the isohold: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 20 second band isohold followed by 225lb Cambered Bar Rack Pull x 6 reps
Set 2 x 20 second band isohold followed by 275lb Cambered Bar Rack Pull x 6 reps
Set 3 x 20 second band isohold followed by 285lb Cambered Bar Rack Pull x 6 reps -> drop to 235lbs x 6 reps -> drop to 185lbs x 6 reps
*Perform an isohold with the band for a full 20 seconds driving your elbows back and flexing your lats until they almost cramp. Wrap the band around a cage upright and pull to chest level. Immediately move to the Cambered Bar Rack Pulls following the isohold. Finish your third set with a double drop. Disregard my weight as I have a back lower back and can’t go very heavy. Use more weight if you can.
Narrow Grip Chins
We threw this attachment over the bar on the Smith Machine: https://www.elitefts.com/shop/accessories/sled-cable-attachments/chinning-triangle.html. This shows Christina doing her set:
Set 1 x 12 reps (failure) with bodyweight
Set 2 x 9 reps (failure) with bodyweight
Set 3 x 8 reps (failure) with bodyweight
*Perform these to failure for 3 sets. Feel free to use a cheater/assist machine if you can’t get at least 6 solid reps with your bodyweight.
Supported Dumbbell Rows
John prescribed these bent over with kettlebells or dumbbells, but I did them face down on an incline bench – FYI.
Set 1 x 12 reps with 65lbs
Set 2 x 12 reps with 65lbs
Set 3 x 12 reps with 65lbs
*The key here is to perform these with your hands in the pronate position to isolate lower traps and rhomboids. Drive your elbows back and hold the contraction for a 1 second count on each rep.
Dumbbell Pullovers
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
*Use the standard form here lying on the bench vs across it and maintaining tension on the lats the entire time.
Seated Dumbbell Curl
Set 1 x 10 reps with 30lbs
Set 2 x 10 reps with 35lbs
Set 3 x 10 reps with 35lbs
Set 4 x 10 reps with 35lbs
*I used an incline bench with a rather steep incline to allow for a good stretch of the biceps at the bottom. Go from a neutral hand position at the bottom to a supinated hand position at the top. Curl both arms at the same time.
Machine Preacher Curls
Set 1 x 15 reps with 60lbs
Set 2 x 15 reps with 60lbs
Set 3 x 15 reps with 60lbs
Set 4 x 15 reps with 60lbs
*The key here is to take short rest breaks. Christina and I alternated back and forth so the extent of the rest break was only long enough for the other person to perform their set of 15 reps.
That concluded this primary back and biceps workout.
Train hard!
Mark