The following details my primary back and biceps workout. This training session usually falls on Wednesday night at Kirkland Golds Gym, but I worked late that night and played catchup performing this Thursday morning at 5:30am. The workout was designed by my coach, John Meadows, and I trained alone. Here is the workout…
Banded One Arm Barbell Row
I used this band to create extra tension in the contracted position: https://www.elitefts.com/shop/bars-weights/bands/pro-short-mini-restistance-band.html. This accessory is perfect if your gym doesn’t have a landmine: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
Set 1 x 12 reps with 25lbs + band (warm-up)
Set 2 x 10 reps with 50lbs + band (warm-up)
Set 3 x 8 reps with 75lbs + band
Set 4 x 8 reps with 75lbs + band
Set 5 x 8 reps with 75lbs + band
Set 6 x 8 reps with 75lbs + band
*The key here is to get a nice full range of motion by keeping your hip a little higher on the side you are training.
Here is a video from an older workout to show the band set-up:
[youtube=https://www.youtube.com/watch?v=BEPK-gwfdBQ]
Seated Pulley Rows
I substituted this exercise for smith rows – FYI.
Set 1 x 8 reps with 210lbs
Set 2 x 8 reps with 220lbs
Set 3 x 8 reps with 230lbs
Set 4 x 8 reps with 240lbs
*I used a fairly narrow, pronated grip on this exercise. I also added a couple carabiners to avoid excessive bending at the waist and to allow me to perform rest/pause reps. Set the weight down, pause for a second, tense your back and explosively drive your elbows back.
Medium Grip Chins
I used an assist machine – FYI.
Set 1 x failure with assistance
Set 1 x failure with assistance
Set 1 x failure with assistance
*Use the assist machine to allow for a great contraction at the top and aim for 10-12 reps before failure. Keep your lats tense and lower yourself with control on each rep rather than dropping down.
Single Arm Supinated Pulldown
Set 1 x 12 reps with 75lbs
Set 2 x 12 reps with 75lbs
Set 3 x 12 reps + isohold with 75lbs
*I prefer to sit sideways on the lat pulldown machine and work the arm that is away from the weight stack. Pronate your wrist at the top and supinate as you drive your elbow down. On the final rep of your last set try to get a 7 second isohold at the bottom.
Dumbbell Pullover
Set 1 x 10 reps with 65lbs
Set 2 x 10 reps with 70lbs
Set 3 x 50 reps with 35lbs
*John called for 3 sets of 10 reps, but I decided to cut the weight in half on the final set and strive for 50 reps. Keep your elbows in a fixed, almost locked position or your triceps will kick in. Also don’t bring the dumbbell up too high and activate the pecs. Focus on the lats doing all the work.
Horizontal Hammer Shrugs
This wasn’t part of John’s program either – FYI.
One set balls-out to failure with 2 plates/side
Here is a picture of the Hammer Strength chest press machine that I like using for shrugs:
*Control the weight up and down, but pump out as many reps as possible. I got 57 reps here – FYI.
Standing Dumbbell Curls
Set 1 x 8 reps with 25lbs
Set 2 x 8 reps with 25lbs
Set 3 x 8 reps with 25lbs
Set 4 x 8 reps with 25lbs
*I deviated from John’s program on biceps today. On this exercise rather than starting with both arms hanging at your sides you will start with both arms fully contracted and hold one side while you curls one rep with the other. Alternate in this fashion until you’ve curled the dumbbell for 8 reps with each arm. Your arms are either curling or holding a contraction, so there really isn’t any rest until the set is completed.
Reverse EZ Bar Curls
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
Set 4 x 8 reps with 50lbs
*I prefer to only curl to about 90 degrees on these. Any more and it feels like the tension comes off the brachialis which I am trying to target. Also, the anterior deltoids tend to kick in when doing full range reps. Use perfect form and a slow tempo.
That concluded this primary back and biceps workout.
Train hard!
Mark
Do you do any kind of dynamic warm-up / mobility drills before you start lifting ? I have noticed that my fragile low back often aches when I lift first thing in the morning (Have to say I haven't always been very smart with programming deadlifts on the very first or second exercise!)
I remember you said that you drank lots of Plazma before you get to the gym; do you also take caffeine or another kind of pre-workout when training that early ?
Any solid food on the way to the gym ? (cookie, finibar...?)
Thanks for your answer and please keep on posting your training logs, we all love following you !
I use a rumble roller before pretty much every single workout hitting quads, hams, glutes, back, etc. I also do some static stretching. I know the science says static stretching isn't good before weight training, but I do it anyway. The main purpose is to give my lower back time to loosen up.
I try to avoid caffeine, although if I'm particularly tired I will drink a bottle of caffeine free Brain Candy before leaving to the gym in the morning. Aside from the Brain Candy I just drink Plazma - no solid food until after I workout.
Hope this helps!
Mark
First off I just want to say a big thanks for the posts – they are always a good read and the attention to detail is great!
I have a quick question regarding the Dumbbell pullovers:
I know John has you change exercises each workout, but I notice that in your back workouts you nearly always have dumbbell pullovers…
Is there a reason for this?
Or is it just because he/you wants to have a pullover style movement in each workout and so this is the only version you have available?
Just wondering as I don’t usually see Dumbbell pullovers a lot in other people's programmes
Thanks in advance for your response.
Thank you - I glad you get something from my workouts I post to my training log. In regards to pullovers I would say that John is a big fan of them and therefore over time so am I. The reason they often make it into my weekly workouts is because they are one of the better lat stretching exercises. The goal is typically to train a muscle group until it's pumped and then perform a stretch movement. You will see this general theme throughout my workouts. Dumbbell pullover just so happen to be the better stretch movement for back and also give the biceps a break from pulling movements.
Hope this helps answer your question.
All the best!
Mark