The following details my primary back & biceps workout from last week as designed by my coach, John Meadows.  I was training alone at Kirkland Gold’s Gym.  Here is the workout…

 

Hammer Rows

 

Set 1 x 12 reps with 1 plate (warm-up)

Set 2 x 12 reps with 2 plates (warm-up)

Set 3 x 12 reps with 2 plates + 25lbs (warm-up)

Set 4 x 10 reps with 3 plates

Set 5 x 10 reps with 3 plates

Set 6 x 10 reps with 3 plates

Set 7 x 6 reps with 3 plates + 25lbs -> pull 1 plate x 6 reps -> pull another plate x 6 reps

 

*The key here is deliberately holding the contraction for a 1 second count on each rep.  Finish your final set by extending the set via two drops.

 

Dumbbell Rows

 

John called for one arm barbell rows, but I wanted to do dumbbells today with heavier weight and lower reps – fyi.

 

Set 1 x 6 reps with 150lbs

Set 2 x 6 reps with 150lbs

Set 3 x 6 reps with 150lbs

Set 4 x 6 reps with 150lbs

 

*Nothing special here, just grind out some heavier weight for sets of 6 reps.

 

Pullovers

 

Set 1 x 8 reps with 75lbs

Set 2 x 8 reps with 75lbs

Set 3 x 8 reps with 75lbs

Set 4 x 8 reps with 75lbs -> drop to 55lbs x 8 reps + isohold

 

*Standard form lying on the bench vs across it.  Finish your last set with a drop set and an isohold for 10 seconds in the stretched position.

 

Spud Attachment Pulldowns

 

I used this attachment: https://www.elitefts.com/spud-inc-short-ab-strap.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 key here is to drive your elbows down, pinch your shoulder blades and hold the contraction for a split second.  I like the Spud attachment because I don’t engage as much biceps as I would gripping a bar and I can spread the handles slightly when pinching my shoulder blades at the bottom.

 

Seated Pulley Rows

 

I attached a few carabiners to eliminate excessively bending at the waist which places undue stress on my lower back.

IMG_20150909_181923

Set 1 x 5 reps with 250lbs

Set 2 x 5 reps with 250lbs

Set 3 x 5 reps with 250lbs

 

*I prefer to do this rest-pause style, thus the reason for the carabiners.  Set the weight down for a moment, tense your lats and then pull the weight and drive your elbows back.

 

Barbell Jettison Curls

 

I used this band for this training technique: https://www.elitefts.com/pro-mini-resistance-band.html.  This was not part of John’s program today – fyi.

 

Barbell Curl x 6 reps with 60lbs + bands

Immediately followed by…

Barbell Curl x 6 reps with 60lbs (no band)

Immediately followed by…

Band Curl (no barbell) x 6 reps (hold contraction for 2 second count on each rep)

 

*Perform the above sequence a total of 4 times, resting for about 60 seconds between each sequence.

 

Here is a video from a previous workout where I did higher reps and lighter weight with an EZ curl bar:

 

[youtube=https://www.youtube.com/watch?v=n16DlV2d73A]

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark