The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, although I modified several exercises to better suit my needs.
One Arm Barbell Rows
I used a landmine similar to this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 12 reps with 25lbs
Set 2 x 12 reps with 50lbs
Set 3 x 10 reps with 75lbs
Set 4 x 10 reps with 85lbs
Set 5 x 8 reps with 95lbs
Set 6 x 8 reps with 95lbs
*Get a good stretch at the bottom before driving your elbow up and contracting hard.
Wide, Pronate Grip Pulley Rows
I used a couple of these carabiners to prevent overly bending at the waist: https://www.elitefts.com/carabiner-4-pack.html.
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
*The goal on these is to keep your elbows up, drive them back and hold in the contracted position for a split second on every rep. Don’t go so heavy that you fail to get the split second hold.
Here is a video:
[youtube=https://www.youtube.com/watch?v=euMA9b3WrcQ]
Dumbbell Pullover
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 80lbs
*Surprise! This is the first time in probably 3 years that I performed these across the bench vs laying on the bench. They actually felt great, although they hit my serratus a bit more. Stretch out your lats!
Here is a video:
[youtube=https://www.youtube.com/watch?v=0QGnqdgGHLc]
Narrow, Neutral Grip Reverse Facing Pulldowns
Set 1 x 10 reps with 130lbs
Set 2 x 8 reps with 130lbs
Set 3 x 7 reps with 130lbs
Set 4 x 7 reps with 130lbs
*Face away from the weight stack on these and drive your elbows straight down holding the contraction at the bottom for a split second. My reps dropped because I was going to failure on every set – FYI.
Eccentric-Focused Chin-ups
Remember these are with an underhand/supinated grip – FYI.
Set 1 x 6 reps with bodyweight
Set 2 x 6 reps with bodyweight
Set 3 x 6 reps with bodyweight
*The key here is to use a smith machine bar or something whereby you are able to bring yourself to the top of the chin-up movement without actually pulling yourself up. Hold the contraction at the very top and then slowly lower yourself until your arms are fully extended before standing to bring yourself back to the top position. Lower with a 3 second eccentric (negative) on every rep.
Machine Preacher Curls
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 95lbs
Set 3 x 8 reps with 95lbs
Set 4 x 8 reps with 95lbs
*The goal here is to flex and hold the contraction for a split second at peak contraction on each rep.
That concluded this primary back and biceps workout.
Train hard!
Mark