The following details my back and biceps workout from this past Wednesday. I implemented a few training techniques I picked up from Christian Thibaudeau. I really liked the intensity techniques I employed and plan to explore implementing them on other training days. This is technically my primary/base training day, but I attempted to keep the volume down – it’s tough when you love training, lol! Here is the workout…
Chest Support T-Bar Rows
Set 1 x 15 reps with 45lb plate added
Set 2 x 8 reps with 45lb and 25lb plates added
Set 3 x 8 reps with 45lb and 25lb plates added
Set 4 x 8 reps with 45lb and 25lb plates added
*Ok, on Set 1 hold the contraction for a 2 second count at the top on each rep. I considered this a warm-up, but wanted to really get the blood into my back quickly; hence the 2 second contraction. The key on Set 2-4 is an intensity technique I picked up from Christian Thibaudeau. The idea is to contract explosively on the concentric, hold and flex in the contracted position for a 2 second count, lower with a 5 second eccentric, allow the weight to stretch you for a 2 second count and explode back to the contracted position. Do eight reps like this for 3 sets and your back will have a nasty pump.
Meadows Rows
I stayed with the same piece of equipment but grabbed the end of the bar in which weight is loaded to perform Meadows Rows – named after the man who normally programs my workouts, John Meadows!
Set 1 x 15 reps with a 35lb plate added
Set 2 x 12 reps with two 35lb plates added
Set 3 x 6 reps with three 35lb plates added -> drop to two plates x 8 reps -> drop to one plate x 10 reps
*Flex and hold briefly in the contracted position on Set 1-2. Be sure to get a good stretch at the bottom as well. On Set 3 you will grind out 6 reps, drop a plate and do 8 reps, drop another plate and finish with 10 more reps. It’s okay to rest before performing the same drop set on the other side.
Close Grip Pull-ups
I raised the bar in the Smith Machine to the top position and threw a close grip attachment over it for this exercise – FYI.
Set 1 x 6 reps with bodyweight + hang
Set 2 x 6 reps with bodyweight + hang
Set 3 x 6 reps with bodyweight + hang
*I suck at any form of pull-ups and could only get 6 reps with my bodyweight, but do more if you can! The key is to arch your back and squeeze your mid-back and lats at the top. Finish each set by hanging and stretching for a count of 15 seconds.
Dumbbell Pullovers
Set 1 x 12 reps with 65lbs
Set 2 x 12 reps with 65lbs
Set 3 x 12 reps with 65lbs
*Use the standard form lying on the bench vs across it. Work the stretch and only bring the dumbbell up to forehead level to maintain constant tension on the lats.
Single Arm Supinated Pulldowns
Set 1 x 10 – 4 – 3 reps with 180lbs
*Just one balls out set here with each arm. Drive your elbow down and flex hard, pausing in the contracted position for a 1 second count on each rep. After 10 reps, rest for 10 seconds, then go again for 4 reps, rest again for 10 seconds and then do a final 2-3 reps. Maintain perfect form and be sure to really flex hard at the bottom on each rep.
Seated Rest/Pause Barbell Curls
This is a technique I picked up from T-Nation – FYI. Pic above is from an old workout to give you an idea on the technique.
Set 1 x 8 reps with 95lbs
Set 2 x 6 reps with 95lbs
Set 3 x 6 reps with 95lbs
Set 4 x 6 reps with 95lbs
*The key here is to set the bar on your thighs while sitting on a bench. Tense your biceps and then explosively curl the weight up to full contraction before lowering it slowly back down to your thighs. Disengage your biceps for a brief moment, tense them back up and explosively curl the weight up again. Perform all reps in this rest/pause/explosive concentric fashion.
Seated Incline Dumbbell Curls
Set 1 x 12 reps with 25lbs
Set 2 x 10 reps with 25lbs
Set 3 x 8 reps with 25lbs
*Place the bench on about a 45 degree incline. Focus on keeping your elbows pointed down the entire time and don’t curl to the extent that they come forward and engage the front delts. The focus should remain on the biceps. Curl both arms simultaneously. Improve the stretch by pronating your hand at the bottom before supinating and curling the weight back up. Take 30 second rest breaks even if it means you lose some reps along the way.
That concluded this back and biceps workout.
Train hard!
Mark