The following details my secondary back and biceps workout from last Sunday at Eastside Gym in Redmond. Secondary workouts focus entails pumping as much blood into the muscle without overly taxing the central nervous system. The secondary/pump workout concept is attributable to my coach, John Meadows, although I take the liberty of selecting the exercises and training methods on these training days. Here is the workout…
Giant Set: Seated Pulley Rows -> Lat Pulldowns -> MAG Pulldowns -> Band Pulldowns
Perform one or two rounds until you’re fully warmed up.
Seated Pulley Row x 8 reps with 180lbs
Followed by…
Lat Pulldowns x 8 reps with 160lbs
Followed by…
MAG Pulldowns x 8 reps with 110lbs
Followed by…
Band Pulldowns x 8 reps with band
*Perform the giant set for 3 rounds. Use a narrow, neutral grip on the seated pulley rows. Use a wide, pronate grip on the lat pulldowns. Use this attachment on the MAG pulldowns: https://www.elitefts.com/mag-close-grip-supinate.html. Throw the following band over the top of the top support on a cable cross-over and with a neutral hand position pull the band down and hold the contraction for a one second count on each rep: https://www.elitefts.com/pro-monster-mini-restistance-band.html.
Dumbbell Pullovers
Set 1 x 12 reps with 60lbs
Set 2 x 12 reps with 60lbs
Set 3 x 12 reps with 60lbs
*Lay on the bench vs. across it and work the stretch. These should feel great after the massive pump you should have from the previous giant sets.
Chest Supported Row
Set 1 x 12 reps with 80lbs added
Set 2 x 12 reps with 80lbs added
Set 3 x 12 reps with 80lbs added
*The key here is to use a wide pronate grip and keep your elbows high to target the upper-middle back. The goal is to use a full range of motion and deliberately contract the back in the flexed position for a split second.
Here is a sample video:
[youtube=https://www.youtube.com/watch?v=Ft-ouqlqYkU]
Machine Preacher Curls
Set 1 x 8 reps with 90lbs
Set 2 x 8 reps with 90lbs
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 90lbs
*Strive to initiate the movement from the bottom slowly to really focus all the tension on your biceps by minimizing any momentum.
Log Bar Hammer Curls
This is the type of bar I used: https://www.elitefts.com/elitefts-multi-grip-log-bar.html.
Set 1 x 10 reps with narrow hand placement
Set 2 x 10 reps with medium hand placement
Set 3 x 10 reps with wide hand placement
Set 4 x 6 reps wide, 6 reps medium, 6 reps narrow
*Keep your elbows slightly out in front of your torso in a fixed position and only curl to the point that your biceps are fully flexed. Finish these off with an extended set via moving your hand placement from wide to narrow.
That concluded this secondary back and biceps workout.
Train hard!
Mark