With Christmas and a brief getaway to the mountains to ski with my family I got a bit behind on training logs.  I hope to get caught back up over the next two days!  Here is a primary back and biceps workout from last week.  It was designed by my coach, John Meadows, with a few of my own modifications.  Here is the workout…

 

One Arm Barbell Rows

 

Here is a nice accessory for accommodating this exercise: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.

 

Set 1 x 12 reps with three 10’s added (warm-up)

Set 2 x 10 reps with four 10’s added (warm-up)

Set 3 x 8 reps with five 10’s added (warm-up)

Set 4 x 8 reps with seven 10’s added

Set 5 x 8 reps with seven 10’s added

Set 6 x 8 reps with seven 10’s added

Set 7 x 8 reps with seven 10’s added

 

*I prefer to use 10lb plates on this exercise to increase the range of motion.  It allows for a better stretch which I believe is critical on this exercise.

 

Swiss Bar Pulldowns

 

I used this attachment: https://www.elitefts.com/swiss-multi-grip-cable-bartm.html.

 

Sets 1 & 2 (wide grip) x 10 reps with 150lbs

Sets 3 & 4 (medium grip) x 10 reps with 140lbs

Sets 5 & 6 (narrow grip) x 10 reps with 130lbs

 

*The contraction is key here, so don’t go crazy with the weight.  I had to drop with each change in hand position.  Drive your elbows down and hold the contraction for a split second on each rep.

 

Chest Supported Cambered Bar Rows

 

My gym has a different bar, but I believe this would work as well: https://www.elitefts.com/rackable-cambered-squat-bar.html.

 

Set 1 x 12 reps with 115lbs

Set 2 x 12 reps with 115lbs

Set 3 x 12 reps with 115lbs

Set 4 x 12 reps with 115lbs

 

*The key here is to pause the weight for a split second at the bottom and then drive your elbows up/back as explosively as possible.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=hZWzlE_4zfg]

 

Machine Prone Shrug

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

Set 4 x 10 reps with 160lbs

 

*The key here is work the upper middle back.  I used a chest support row machine whereby I could extend my arms without the weight bottoming out to allow for a great stretch.  The movement is performed by retracting the shoulder blades and contracting the rhomboids and lower traps in the flexed position.  Your arms should be straight the entire time so you’re not tempted to pull with your biceps.

 

TRISET – Back Finisher

 

This is the attachment I used for the second exercise: https://www.elitefts.com/spud-inc-short-ab-strap.html.

 

Straight Arm Pulldown x 10 reps with 150lbs

 

Then

 

Pulldown w/Spud Attachment x 8 reps with 130lbs

 

Then

 

Plate Shrugs x 20 reps with 45’s

 

*Perform the triset for a total of 4 rounds.

 

Here is a video:

 

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

 

TRISET – Biceps

 

Seated Incline Dumbbell Curls x 8 reps with 30’s

 

Then

 

Standing Barbell Curls x 6 reps with 70lbs

 

Then

 

EZ Bar Reverse Curls x 12 reps with 40lbs

 

*On seated dumbbell curls go from a neutral hand position to a supinated hand position (palms up) as you contract at the top.  Be sure to squeeze the biceps as hard as possible on the barbell curls.  Nothing special on the reverse curls – just make them burn.  Perform the triset for a total of 3 rounds.

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark