The following details my primary back and biceps workout from last week.  Thanksgiving got me behind on posting.  The programming of this workout includes input from my coach, John Meadows, along with my own ideas.  I trained alongside Christina and here is what we did…

 

Medium Grip Chins

 

Set 1 x 8 reps with assistance

Set 2 x 8 reps with assistance

Set 3 x 8 reps with assistance

Set 4 x 8 reps with assistance

 

*The key here is to get a nice full range of motion and hold the contraction briefly at the top.  Use an assistance machine if you can’t do these with perfect form.  Aim to hit failure by your 4th set.

 

One Arm Supinated Pulldowns 

I used the Hammer Strength plate loaded machine whereby you pull with an underhand grip – FYI.

 

Set 1 x 8 reps with two 45lb plates

Set 2 x 8 reps with two 45lb and one 10lb plate

Set 3 x 8 reps with two 45lb and two 10lb plates

Set 4 x 8 reps with two 45lb and one 25lb plate

 

*I pyramided up in weight a bit here.  Hold the contraction at the bottom for a split second and allow for a good stretch at the top on every rep.

 

Dumbbell Pullovers w/Banded Tension

 

I used this band: https://www.elitefts.com/pro-micro-resistance-band.html.

 

Set 1 x 10 reps with 55lbs + band

Set 2 x 10 reps with 55lbs + band

Set 3 x 10 reps with 55lbs + band

Set 4 x 10 reps with 55lbs + band

 

*The key here is to add a band as per the video below to facilitate a greater contraction at the top.  Be sure to control the rep tempo and use perfect form.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=_zcacsmGu4M]

 

Dumbbell Rows

 

Set 1 x 7 reps with 140lbs

Set 2 x 7 reps with 140lbs

Set 3 x 7 reps with 140lbs

Set 4 x 7 reps with 140lbs

 

*Gut out 4 sets with some heavier weight today.  It’s okay to loosen up your form a bit here.

 

Chest Supported Rows

 

I used a Life Fitness machine here – FYI.

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

Set 4 x 10 reps with 160lbs

 

*Use a pronate/overhand grip to hit rhomboids, lower traps, rear delts, and lats.  Hold the contraction for a split second to ensure you’re not using momentum to complete the reps.

 

Seated Pulley Bicep Curls

 

Here is a picture to give you a visual on the set-up.

PicsArt_09-04-04.52.48

Set 1 x 13 reps with 60lbs

Set 2 x 10 reps with 60lbs

Set 3 x 9 reps with 60lbs

Set 4 x 8 reps with 60lbs

Set 5 x 6 reps with 60lbs

Set 6 x 6 reps with 60lbs

 

*The key here is to go to failure on each set and only rest long enough for your training partner to do their set.  Stay with the same weight the entire time and use a straight bar attachment.

 

Barbell Reverse Curls

 

Set 1 x 12 reps with 40lbs -> pause 10 seconds x 4 reps -> pause 10 seconds x 3 reps

 

*Just one set here with two 10 second rest breaks before going again to failure.

 

That concluded this primary back and biceps workout.

 

Train hard,

Mark