The following details my primary back and biceps workout from last Wednesday night at Kirkland Gold’s Gym. My coach, John Meadows, designed the majority of the workout; however I did make a few modifications. Here is what the workout included…
Front Pulldowns
Set 1 x 15 reps with 110lbs (warm-up)
Set 2 x 15 reps with 110lbs (warm-up)
Set 3 x 8 reps with 160lbs
Set 4 x 8 reps with 160lbs
Set 5 x 8 reps with 160lbs
*These are not your ordinary pulldowns, but I really liked the feel of them. Use a wide pronate grip. Pull the bar to your chin and flex your lats as hard as possible before allowing the weight to come up as high as you can. Relax your upper body at the top on each rep to allow your scapulae to stretch.
Low Cable Rows
Set 1 x 12 reps with 200lbs
Set 2 x 12 reps with 210lbs
Set 3 x 12 reps with 220lbs
*The key here is to use a narrow, neutral grip handle and only lean forward about 10 degrees on the way down before driving your elbows back, arching your chest and squeezing for a half second in the contracted position.
Chest Supported Rows
I deviated from smith machine rows here – FYI.
Set 1 x 12 reps with 150lbs
Set 2 x 10 reps with 160lbs
Set 3 x 8 reps with 170lbs
*The key here is to rest/pause each rep at the bottom for a 1 second count before driving the weight back as explosively as possible. I used a chest supported row to keep my lower back in one piece.
Dumbbell Rows
I did these in exchange of deadlifts – FYI.
Set 1 x 5 reps with 150lbs
Set 2 x 5 reps with 150lbs
Set 3 x 5 reps with 150lbs
Set 4 x 5 reps with 150lbs
Set 5 x 5 reps with 150lbs
*Nothing special here aside from heavy grinding reps for sets of 5 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=NudLiZKfrxU]
Max Tension Pulley Rows
Ok, I might have created a new exercise here. I did these in exchange of hyperextensions; however these really nailed my lower lats more than my spinal erectors – FYI.
Set 1 x 7 reps with 250lbs
Set 2 x 7 reps with 250lbs
Set 3 x 7 reps with 250lbs
*A couple things to notice from the video below: 1) I used 3 extra carabiners to limit excessive bending at the waist to keep my lower back healthy; 2) I used a wide neutral grip. The movement in some ways felt similar to a rack pull which I can’t perform due to my lower back. The key is to really tense and flex your lats as you pull all the way back and maintain the tension on the negative. The eccentric is really where my lower lats got worked hard. If you find the form your lats will almost feel like they are cramping.
Here is a video:
[youtube=https://www.youtube.com/watch?v=XgVbcwaEWN4]
Machine Biceps 5-4-3
I used a unilateral biceps curls machine for this exercise. The exercise and technique were not part of today’s Meadows training program – FYI.
Set 1 x 5-4-3 reps with 40lbs
Set 2 x 5-4-3 reps with 40lbs
Set 3 x 5-4-3 reps with 40lbs
*If you’ve followed my training log you know I love this training technique. I attribute it to Chad Waterbury and find it works great when training your limbs. Hold one arm in the contracted position while curls the other arm for 5 reps, then switch. Continue the set with 4 reps and then 3 reps. That counts as 1 set. Rest about 60 seconds and repeat 2 more times.
Cross Body Hammer Curls
Set 1 x 12 reps with 45lbs
Set 2 x 12 reps with 45lbs
Set 3 x 12 reps with 45lbs -> drop to 35lbs x failure -> drop to 25lbs x failure
*The key here is to alternate arms and hold the contraction for a split second on each rep. Don’t over curl and end up working your front delts because this exercise is for the brachialis not the anterior deltoid. Also, don’t swing the weight and cheat. Finish your last set with a drop set.
That concluded this primary back and biceps workout.
Train hard!
Mark