The following details my primary back and biceps workout from last week. My business has been challenging lately so I apologize to those who regularly follow my log for not being more consistent. I hope to get back on track, particularly as I begin dieting shortly for competition this spring/summer.
This particular workout was based on a program by my coach, John Meadows. I trained alone at Kirkland Gold’s Gym. Here is the workout…
Hammer Strength DY Rows
I used the row machine most attributable to Dorian Yates here. I did however use an overhand/pronate grip and rowed bilaterally (both arms together) – FYI.
Set 1 x 15 reps with 1 plate/side (warm-up)
Set 2 x 12 reps with 1 plate + 25lbs/side
Set 3 x 10 reps with 2 plates/side
Set 4 x 8 reps with 2 plates + 25lbs/side
Set 5 x 6 reps with 3 plates/side -> drop to 2 plates/side x 6 reps -> drop to 1 plate/side x 8 reps
*Gradually move up in weight and down in reps. Let the weight stretch you briefly at the bottom, almost like a rest/pause rep, before driving your elbows back hard. Finish your last working set with two drops to extend the set. I substituted this exercise for Smith Machine Rows – FYI.
Low Cable Rows
I used this attachment here: https://www.elitefts.com/mag-close-grip-supinate.html.
Set 1 x 10 reps with 150lbs
Set 2 x 10 reps with 150lbs
Set 3 x 10 reps with 150lbs
Set 4 x 10 reps with 150lbs
*The key here is to pull your elbows back and think about dropping your shoulders in the contracted position before slowly extending your arms back out. If you get the form down you’ll really feel your lats working hard.
Exercise Ball Cable Pullover
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 130lbs
Set 4 x 10 reps with 130lbs
*I used a rope attached to the lower cable pulley. The key is to work the stretch while tensing your lats throughout the entire movement.
Chins
I used an assist machine here – FYI.
Set 1 x 8 reps with assistance
Set 2 x 8 reps with assistance
Set 3 x 8 reps with assistance
Set 4 x 8 reps with assistance
*I used the assistance machine because the goal is to hold in the top (flexed) position for a split second and really contract your back before slowly lowering.
Shrugs
I used the horizontal Hammer Chest Press machine for this exercise, as per the picture below – FYI.
Set 1 x 8 reps with 4 plates/side
Set 2 x 8 reps with 4 plates/side
Set 3 x 8 reps with 4 plates/side
*The key here is to hold the contraction at the top for a full 3 second count on each rep.
Modified Reverse Hyperextensions
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
Set 3 x 10 reps with bodyweight
*I do these to help my lower back. I simply lay across a Bosu Ball that’s placed on top of a platform and elevate my feet straight back while contracting my lower back.
EZ Curl Bar 21’s
I went old school for biceps today, lol!
Set 1 x 21’s with 40lbs
Set 2 x 21’s with 40lbs
Set 3 x 21’s with 40lbs
Set 4 x 21’s with 40lbs
Set 5 x 21’s with 40lbs
*21’s are performed by doing 7 reps in the top half of the rep range, immediately followed by 7 reps in the lower half of the rep range, immediately followed by a final 7 full range reps. I didn’t use much weight, but the pump was brutal by the 5th set!
That concluded this primary back and biceps workout.
Train hard!
Mark