The following details my primary back & biceps workout from this past Wednesday at Kirkland Gold’s Gym.  I trained with Christina and the workout was designed by my coach, John Meadows.

 

Hammer Supinated Pulldowns

 

I used the Hammer Strength plate loaded isolateral pulldown machine for this exercise – FYI.

 

Set 1 x 10 reps with 1 plate each side (warm-up)

Set 2 x 10 reps with 1 plate + 10lbs each side (warm-up)

Set 3 x 10 reps with 1 plates + 20lbs each side (warm-up)

Set 4 x 8 reps with 2 plates + 25lbs each side

Set 5 x 8 reps with 2 plates + 25lbs each side

Set 6 x 8 reps with 2 plates + 25lbs each side

Set 7 x 8 reps with 2 plates + 25lbs each side -> drop to 2 plates x 6 reps -> drop to 1 plate x 8 reps

 

*Perform at least 2 warm-up sets and then 3 hard sets of 8 reps each.  On the 4th do a drop and get 6-8 reps; drop again and get at least 8 perfect reps with a hard flex in the contracted position.

 

Meadows Rows

 

I used the end of the chest supported T-bar for this exercise again this week – FYI.

 

Set 1 x 8 reps with 95lbs added

Set 2 x 8 reps with 95lbs added

Set 3 x 8 reps with 95lbs added

Set 4 x 8 reps with 95lbs added

 

*The key here is get a good stretch at the bottom before driving your elbow up and back.

 

Here is a video of Set 4:

 

[youtube=https://www.youtube.com/watch?v=ocuk6doVJZM]

 

Dumbbell Pullover

 

Set 1 x 8 reps with 80lbs

Set 2 x 8 reps with 80lbs

Set 3 x 8 reps with 80lbs

Set 4 x 8 reps with 80lbs

 

*Lay on the bench not across and only bring the dumbbell to about forehead level to keep the tension on the lats vs. pecs.

 

 

Chest Support Rows

 

Set 1 x 12 reps with 150lbs

Set 2 x 12 reps with 120lbs

Set 3 x 12 reps with 120lbs

Set 4 x 12 reps with 120lbs

 

*The key here is to extend your arms at the bottom of the movement to allow for a massive stretch of your upper/middle back on each rep before driving the elbows back.  Keep your elbows high to ensure you target the mid/lower traps and rhomboids.  I went too heavy on the first set so I backed off the weight for the remainder of the exercise.  It’s paramount that you feel this and not just move weight.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=F0sFbWwWJEI]

 

Seated Incline Hammer Curls

 

Set 1 x 12 reps with 35lbs

Set 2 x 12 reps with 35lbs

Set 3 x 12 reps with 35lbs (form sucked)

Set 4 x 10 reps with 30lbs + 10 partials -> stand up for 4 perfect reps with 25lbs + 5th rep held at mid-point for a 7 second isohold while Christina applied additional tension

 

*This was brutal.  The key is to keep your upper arm perpendicular to the floor (arm hanging straight down).  Curl both arms at the same time and lower to full extension for a good stretch.  The last set I had to drop the starting weight because my form was bad on Set 3 – FYI.  Finish with 10 full reps, 10 partials, 4 full reps standing and a 7 second isohold with added tension applied by your training partner at the mid-point of the 5th last rep.

 

Biceps Concentration Curls

 

Watch the video below for the exercise set-up.

 

Set 1 x 12 reps with 40lbs

Set 2 x 12 reps with 40lbs

Set 3 x 12 reps with 40lbs

 

*The key here is to hold the contraction at the top of each rep for a 1 second count.  The video below shows the set-up, but it’s from a previous workout.  Do 12 reps on each set with perfect form.

 

Here is a video: 

 

[youtube=https://www.youtube.com/watch?v=uvtKK7akAgU]

 

EZ Bar Reverse Curls

 

Set 1 x 30 reps with 40lbs

Set 2 x 10 reps with 50lbs

 

*The key here is to straighten your arms out at the bottom on every rep.  Start out with a high rep set and then for your second set go heavier and do lower reps.  My arms were completely spent after this!

 

That concluded this back & biceps workout.

 

Train hard!

Mark