The following details my back and biceps workout from Monday night at Kirkland Gold’s Gym.  I considered this my main/primary back session for the week and it was loosely based on a John Meadows program.  I trained with my bride and here is what we did…

 

Neutral Grip Chins

 

I used an assist machine here – FYI.

 

Set 1 x 10 reps with assistance

Set 2 x 10 reps with assistance

Set 3 x 10 reps with assistance

Set 4 x 10 reps with assistance

 

*The key here is to drive your elbows down hard during the contracted part (top) of the movement.  However, don’t go all the way down into a full stretch at the bottom because this will keep constant tension on the lats.

 

Dumbbell Dead-Stop Rows

 

Set 1 x 10 reps with 100lbs

Set 2 x 8 reps with 150lbs

Set 3 x 8 reps with 150lbs

Set 4 x 8 reps with 150lbs

 

*Grind out three working sets of dead-stop dumbbell rows.  The key is to set the weight down, pause, and then drive the weight up.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=IAA1tWXsBD8]

 

Dumbbell Pullovers

 

Set 1 x 12 reps with 60lbs

Set 2 x 12 reps with 60lbs

Set 3 x 12 reps with 60lbs

 

*Stretch your lats good here, but maintain constant tension.

 

Pulldowns w/Stretch

 

Set 1 x 8 reps with 130lbs

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 130lbs

 

*Have your training partner add weight by pushing down on the weight stack, but only briefly when you are in the stretched position (arms extended).

 

Modified Reverse Hyperextensions

 

Set 1 x 10 reps with bodyweight

Set 2 x 10 reps with bodyweight

 

*I do these because they tend to help my lower back issues, whereas traditional hyperextensions wreck me.  Hold the contraction and control the tempo.

 

Hammer Curls

 

Set 1 x 15 reps with 20lbs

Set 2 x 15 reps with 20lbs

Set 3 x 15 reps with 20lbs

Set 4 x 15 reps with 20lbs

 

*Focus on gripping the dumbbells hard and you’ll be surprised how quickly the pump and burn sneaks up on you.

 

Barbell Curl 1.5’s

 

Set 1 x 10 reps with 45lbs

Set 2 x 10 reps with 45lbs

Set 3 x 10 reps with 45lbs

Set 4 x 10 reps with 45lbs

 

*Curl the weight half way up, take it back down, and then curl it all the way up.  This counts as 1 rep, so do this 10 times.  Nasty pump!

 

That concluded this back and biceps workout.

 

Train hard!

Mark