The following details my primary back workout from this past Wednesday night at Kirkland Gold’s Gym. The training session was programmed by my coach, John Meadows, and I worked out with Christina. Here is what we did…
Hammer Strength Supinated Pulldown
Set 1 x 10 reps with 45lb plates (warm-up)
Set 2 x 10 reps with 45lb & 25lb plates (warm-up)
Set 3 x 10 reps with 45lbs & 35lb plates (warm-up)
Set 4 x 10 reps with two 45lb plates
Set 5 x 10 reps with two 45lb plates
Set 6 x 10 reps with two 45lb plates
Set 6 x 10 reps with two 45lbs plates -> drop to one 45lb plate x 10 reps
*I don’t feel my back working on this exercise unless I use a full range of motion and hold the contraction at the bottom for a 1 second count. Select your weight wisely to ensure perfect form and complete your 4th working set with a drop and an additional 10 reps.
Wide Grip Pulldowns
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 180lbs
Set 3 x 8 reps with 180lbs
Set 4 x 8 reps + 8 partials with 180lbs
*Use a pronate grip (overhand) and focus on squeezing hard at the bottom. On your 4th set finish with 8 partials out of the stretched position; meaning pull about 1/3 of the way down.
Banded EZ Bar Pullovers
I was once again looking for something new vs. John’s standard dumbbell pullover so I found a way to use bands and an EZ Curl bar on a decline bench. Here are the bands I used: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 12 reps with 60lbs + bands
Set 2 x 12 reps with 60lbs + bands
Set 3 x 10 reps with 60lbs + bands
*The key here is to keep your elbows in a fixed, semi-locked position to minimize extending the arms and engaging the triceps. This is a lat exercise and the bands will help facilitate a lot of tension. Aim for 12 reps for 3 working sets, but it’s okay if you lose some reps as you go.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Ag1lVgapkcU]
One Arm Barbell Rows
Here is an economical piece of equipment for this exercise: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
Set 1 x 10 reps with six 10lb plates added
Set 2 x 10 reps with six 10lb plates added
Set 3 x 10 reps with six 10lb plates added
Set 4 x 10 reps with six 10lb plates added
Set 5 x 10 reps with six 10lb plates added
Set 6 x 10 reps with six 10lb plates added
*A lot of volume on this exercise today. I used 10lb plates to allow for a greater range of motion; particularly the stretch portion. The first few sets might feel a little easy, but by the end they are grinders.
Face/Chest Pulls
I prefer to use this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 12 reps with 140lbs
Set 2 x 12 reps with 140lbs
Set 3 x 12 reps with 140lbs
*The key here is to squeeze your lower traps and rhomboids hard, holding in the contracted position for a 1 second count on each rep. Pull to your chest more than your face though.
Barbell Curls
Set 1 x 12 reps with 60lbs
Set 2 x 10 reps with 70lbs
Set 3 x 8 reps with 80lbs
*The key here is to pyramid up in weight and down in reps. Use perfect for and a 2 second eccentric (negative).
Dumbbell Curls w/Hammer Curl Finisher
Set 1 x 8 reps (palms up) + 8 reps (hands neutral/hammer style) with 17.5lbs
Set 2 x 8 reps (palms up) + 8 reps (hands neutral/hammer style) with 17.5lbs
Set 3 x 8 reps (palms up) + 8 reps (hands neutral/hammer style) with 17.5lbs
*Yes, seriously girlie weight for me on this exercise, but you’ll see why. Lower with a 4 second eccentric on the palms up reps and then pump the hammer reps out. These will burn!
Machine Preacher Curls
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 90lbs
Set 3 x 6 reps with 90lbs
*The key here is to squeeze as hard as possible in the contracted position of each rep for a 1 second count. Also, only lower the weight about ½ ways down before reversing direction so you are working the top portion of the movement with continuous tension.
That concluded this primary back and biceps workout.
Train hard!
Mark