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 as is typical I modified a couple exercises.  I also combine biceps training with both my primary and secondary back workouts; meaning I don’t have a specific day dedicated solely to arms.  Here is the workout…

 

Meadows Rows

 

I performed this exercise by grabbing the end of a T-bar row – FYI.

 

Set 1 x 15 reps with 25lbs (warm-up)

Set 2 x 12 reps with 50lbs (warm-up)

Set 4 x 10 reps with 75lbs (warm-up)

Set 5 x 8 reps with 100lbs

Set 6 x 8 reps with 100lbs

Set 7 x 8 reps with 100lbs

Set 8 x 8 reps with 100lbs

 

*Ensure a full range of motion with a good pre-stretch before initiating the pull on every rep.

 

Superset: Rack Pull Style Pulley Rows & Chins w/Band Assistance

 

Two things: 1) All the racks were in use, and 2) Rack pulls can jack up my lower back.  As such I opted to mimic the rack pull with a seated pulley.  This was not part of John’s program – FYI.

 

I used a couple additional carabiners to eliminate overstretching my lower back; available here: https://www.elitefts.com/carabiner-4-pack.html.  I also used this band for the assistance on chins: https://www.elitefts.com/shop/bars-weights/bands/pro-light-resistance-band.html.

 

Rack Pull Style Pulley Rows x 6 reps with 295lbs

Immediately followed by…

Chins w/Band Assistance x failure with Pro Light Resistance Band

 

*The key on the pulley rows is to tense and flex your lats hard throughout the movement and pull like you’re doing a rack pull vs a traditional pulley row where you drive your elbows back while pulling your hands into your torso.  On the chins just go to failure, even if this means you only get partials at the end.

 

Here is a video of the Rack Pull Style Pulley Rows:

 

[youtube=https://www.youtube.com/watch?v=DsYE5zFC3iY]

 

Here is the second part of the superset showing the Band Assist Chins:

 

[youtube=https://www.youtube.com/watch?v=Mg5aMB9snK0]

 

Pullover Variation

 

My friend showed me this pullover variation last week so I decided to substitute it for the traditional dumbbell pullover today – FYI.

 

Set 1 x 10 reps + 5 partials with 140lbs

Set 2 x 10 reps + 5 partials with 140lbs

Set 3 x 10 reps + 5 partials with 140lbs

Set 4 x 10 reps + 5 partials with 140lbs

 

*The best way to describe this exercise is with a video (see below).  The key is to perform 10 full range reps and then finish with 5 pulse/partial reps at the mid-point of the rep range for max tension on the lats.

 

Here is a video:

 

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

 

Machine Rows

 

I used a Life Fitness Row Machine in exchange of the pulley rows John prescribed here because I already used the pulley in exchange for the rack pulls – FYI.

 

Set 1 x 8 reps with 175lbs

Set 2 x 8 reps with 175lbs

Set 3 x 8 reps with 175lbs

Set 4 x 8 reps with 175lbs

 

*I used a semi-supinated grip on these, drove my elbows back and held the contraction for a split second in the flexed position on each rep.

 

Standing Dumbbell Curls

 

Set 1 x 6 reps with 35lbs

Set 2 x 6 reps with 35lbs

Set 3 x 6 reps with 35lbs

 

*The key here is to start at the bottom fully extended with your hands in the pronate position.  Before you start to curl, supinate your hands and curl the weight up, flex hard at the top, and lower with a 3 second eccentric.  Once you reach full extension at the bottom, twist your wrists so your hands are in the pronate position, bring them back around to the supinate position and initiate the next rep.  You should feel these as you lengthen your biceps with the pronation, especially at the sets progress.

 

Machine Preacher Curls

 

Set 1 x 12 reps with 80lbs

Set 2 x 12 reps with 80lbs

Set 3 x 12 reps with 80lbs

 

*The key here is to not fully extend the arms at the bottom to maintain tension on the biceps as you pump these out flexing hard in the contracted position at the top on every rep.

 

Superset: Reverse EZ Bar Curl & Barbell Curls

 

Reverse EZ Bar Curls x 12 reps with 40lbs

Immediately followed by…

Barbell Curls x 8 reps with 50lbs

 

*Bring the bar up until your elbow is at 90 degrees on the reverse curls and pause for a second before lowering.  Nothing special on the barbell curls, just fight to get all 8 reps as your biceps and forearms will be fatigued by this point.  Perform the superset for 2 rounds.

 

That concluded the primary back and biceps workout.

 

Train hard!

Mark