The following details my primary back and biceps workout from last Wednesday at Kirkland Gold’s Gym.  This is the final workout in a 12 week program by my coach, John Meadows.  I guess you could say the timing is a bit off as I will jump straight into another 12 week program next week which will go beyond my next competition which is in 5 weeks.  Here is the workout…

 

Dumbbell Rows

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 110lbs

Set 3 x 10 reps with 120lbs

Set 4 x 10 reps with 130lbs

Set 5 x 10 reps with 140lbs

Set 6 x 8 reps with 150lbs

 

*Do sets of 10 up until you can’t get all 10 reps.  I counted this as 3 working sets.

 

Here is a video: 

 

[youtube=https://www.youtube.com/watch?v=G1VfIL64PBY]

 

Chest Supported Rows

 

Set 1 x 10 reps with 190lbs

Set 2 x 10 reps with 190lbs

Set 3 x 10 reps with 190lbs

 

*I used a semi-supinated grip on this machine and focused on really driving my elbows back as far as possible.

 

Dumbbell Pullovers

 

Set 1 x 10 reps with 80lbs

Set 2 x 10 reps with 80lbs

Set 3 x 10 reps with 80lbs

 

*Standard form lying on the bench vs across it.  Don’t bring the dumbbell up too high that you take tension off the lats.

 

Chins

 

Set 1 x 10 reps on assist machine

Set 2 x 10 reps on assist machine

Set 3 x 10 reps on assist machine

 

*I used a medium wide pronate grip on these today and focused on perfect form via a pause in the contracted position on each rep.

 

Banded Good Mornings

 

John called for hyper-extensions which mess with my lower back, so I opted for banded good mornings.  I used this band: https://www.elitefts.com/shop/bars-weights/bands/pro-monster-mini-restistance-band.html.

 

Set 1 x 10 reps with Elitefts Pro Monster Mini Band

Set 2 x 10 reps with Elitefts Pro Monster Mini Band

Set 3 x 10 reps with Elitefts Pro Monster Mini Band

 

*I can’t go crazy with the band tension or the reps here, so feel free to make adjustments to fit your abilities.  The idea is stand on one end of the band, wrap the other around the back of your neck and hinge at the waist performing good mornings.

 

EZ Bar Curls

 

Set 1 x 15 reps with 40lbs

Set 2 x 8 (1.5) reps with 50lbs

Set 3 x 8 (1.5) reps with 50lbs

Set 4 x 8 (1.5) reps with 50lbs

 

*I did one warm-up set of 15 reps to start.  After that do 1 and ½ reps for a total of 8.  Meaning you bring the bar half way up from the fully extended position at the bottom, go back down, and then curl all the way up.  This counts as 1 rep, so do it 8 times on each set.  I’m dealing with some elbow pain and went a bit lighter here than normal, but do what works best for you.

 

Multi-Grip Log Bar Preacher Curls

 

I used something similar to this with a narrow hand placement: https://www.elitefts.com/shop/bars-weights/elitefts-multi-grip-log-bar.html.

 

Set 1 x 12 reps with 45lbs

Set 2 x 12 reps with 45lbs

Set 3 x 12 reps with 45lbs

 

*Work these with a slow rep cadence and contract hard at the top on each rep.

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark