The following details my main back, biceps and abdominal workout from Monday night at Kirkland Gold’s Gym. The workout was based loosely on a John Meadows program and I trained with my bride. Here is the workout…
One Arm Barbell Rows
Set 1 x 15 reps with a 25lb plate
Set 2 x 12 reps with two 25lb plates
Set 3 x 8 reps with three 25lb plates
Set 4 x 8 reps with three 25lb plates
Set 5 x 8 reps with three 25lb plates
Set 6 x 8 reps with three 25lb plates
*Work up to a tough weight for 8 perfect reps and do 4 working sets with it. Get a good stretch at the bottom and use a full range of motion, flexing hard at the top.
Front Lat Pulldowns
Set 1 x 8 reps with 150lbs
Set 2 x 8 reps with 150lbs
Set 3 x 8 reps with 150lbs
Set 4 x 8 reps with 150lbs
*Do these with partner assisted stretches by having your training partner push down on the weight stack only while you are in the stretched position with arms extended at the top. Have them do this on every rep on all 4 sets.
Cable Low Rows
Set 1 x 12 reps with 140lbs
Set 2 x 12 reps with 140lbs
Set 3 x 12 reps with 140lbs
Set 4 x 12 reps with 140lbs
*The key here is to hold the contraction and squeeze hard on every rep for a 1 second count. This will require lighter weight, but that’s okay. I used a narrow, neutral grip attachment here.
Superset: Improvised Reverse Hyperextensions & Cable Pullovers
Improvised Reverse Hyperextensions x 10 reps with bodyweight only
Immediately followed by…
Cable Pullovers x 10 reps with 90lbs
*I combined these two exercises to speed up the workout. See the video’s below as a reference if you’ve not done these exercise variations before. Hold the contraction on each exercise for a 1-2 second count on each rep. I did this superset for 3 rounds.
Improvised Reverse Hyperextensions Video:
[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]
Cable Pullovers Video:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE&t=20s]
Spider Curls
Set 1 x 22 reps with 25lbs
Set 2 x 15 reps with 25lbs
Set 3 x 10 reps with 25lbs
*Use two dumbbells, lay face down on a slightly inclined utility bench and curl until failure on all three sets.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=dDcMn46ILhU]
Seated Hammer Curls
Set 1 x 15 reps with 30lbs
Set 2 x 9 reps with 30lbs
Set 3 x 7 reps with 30lbs
*Do all reps with one arm before switching to the other. Hold the contraction with your elbow at 90 degrees for a split second on every rep. Go to failure on all three sets.
Superset: Hanging Leg Raises & Ab Plate Crunches
Hanging Leg Raises x 12 reps with bodyweight
Immediately followed by…
Ab Plate Crunches x 12 reps with 45lbs
*Hold the contraction on both exercises for a split second on every rep. Repeat the superset for 3 rounds.
Here is a video of the plate crunches from a previous workout:
[youtube=https://www.youtube.com/watch?v=8PjCmVIiBfE]
That concluded this back, biceps and abdominals workout for this week.
Train hard!
Mark