The following details my back, biceps and abdominal workout from Wednesday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, with a few of my own modifications. I trained alongside my bride and here is what we did…
Hammer Strength Pulldowns
I performed a few warm-ups before jumping into my working sets – FYI.
Set 1 x 8 reps with 2 plates/side
Set 2 x 8 reps with 2 plates/side
Set 3 x 8 reps with 2 plates/side
Set 4 x 8 reps with 2 plates/side
*The key here is to really work the eccentric portion of the movement. I used a medium, neutral grip and did a slow 3 second negative on each rep while flexing my back during the eccentric.
Pronate Grip Dumbbell Dead-Stop Rows
John called for Smith Machine rows, but I can’t do anything bent over with both hands due to my lower back. I opted for this exercise instead – FYI.
Set 1 x 10 dead-stop reps with 80lbs
Set 2 x 10 dead-stop reps with 90lbs
Set 3 x 10 dead-stop reps with 100lbs
Set 4 x 7 dead-stop reps with 110lbs -> drop to 100lbs x 7, 90lbs x 7, 80lbs x 7
*Work up in weight doing explosive sets of 10 reps dead-stop style. On your fourth set take the reps down to 7 and do a dropset down through the weights you used going up. You might need to rest after doing one side before completing the other!
Here is a video:
[youtube=https://www.youtube.com/watch?v=QaYO47TsFxk&t=23s]
Seated Cable Rows
I used two separate D handles to allow for a greater contraction in the flexed position – FYI.
Set 1 x 10 reps with 140lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 140lbs
Set 4 x 10 reps with 140lbs
*The key is to really spread the handles as you drive your elbows back to maximize the peak contraction. Hold the contraction for a split second to ensure you’re not moving the weight with momentum.
Hammer Shrugs
I used the horizontal chest press machine for this exercise as per this picture:
Set 1 x 10 reps with 3 plates/side
Set 2 x 10 reps with 3 plates/side
Set 3 x 10 reps with 3 plates/side
*The key here is to hold the weight in the contracted position for a full 3 second count on each rep.
Modified Reverse Hyperextensions
Set 1 x 10 reps with bodyweight only
Set 2 x 10 reps with bodyweight only
Set 3 x 10 reps with bodyweight only
*I do these for lower back rehab, so my reps are very controlled and I hold the contraction in the flexed position for a 1 second count on each rep.
Preacher Curls
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
*I prefer to use lighter weight and maintain very strict form. Also, hold the contraction flexing as hard as possible at the top for a full 2 second count on each rep.
Incline Dumbbell Curls
Set 1 x 10 reps with 25lbs
Set 2 x 10 reps with 25lbs
Set 3 x 10 reps with 25lbs
*Lean back with your arms hanging straight down. Curl to 90 degrees, hold the contraction for a brief moment and lower slowly. Also, pronate your wrist at the bottom for a good stretch before supinating as you curl the weight up.
Abdominal Plate Crunches
Set 1 x 12 reps with 45lbs
Set 2 x 12 reps with 45lbs
Set 3 x 12 reps with 45lbs
Set 4 x 12 reps with 45lbs
*The key here is to lie on the floor with your back flat and knees up. Hold a weight above your chest with your arms extended and then crunch up bringing your shoulders off the ground. Pause for a 2 second count in the flexed position at the top and then lower slowly.
That concluded this back, biceps and abdominal workout.
Train hard!
Mark