This is a recent back workout performed early morning at Kirkland Gold’s Gym and designed by my coach, John Meadows.
Cambered Bar Rows
I did these face down on an incline bench and used a cambered bar to allow for a greater range of motion and contraction.
Set 1 x 12 reps with 95lbs (warm-up)
Set 2 x 10 reps with 105lbs
Set 3 x 10 reps with 105lbs
Set 4 x 10 reps with 105lbs
Set 5 x 8 reps with 105lbs
*The key here is to get a good stretch at the bottom and keep your elbows up while rowing to target the rhomboid/lower trap area. I kept the incline bench at a slight incline and used 10lb plates after warming up with a 25lb plate. The 10’s being smaller in diameter made it easier to increase my range of motion. Hold the contraction for a 2-second count on each rep. Aim for 10 reps with perfect form.
Seated Pulley Rows Superset w/Hammer Strength Unilateral Supinated High Pulldowns
I used this kind of attachment on the pulley rows: https://www.elitefts.com/shop/accessories/sled-cable-attachments/double-stirrup-handle.html
Pulley Rows x 8 reps with 220lbs
Hammer Unilateral Pull-Downs (alternating) x 8 reps with 2 plates each side
*Flex hard in the contracted position on both exercises. Perform 8 total working sets via 4 supersets.
T-Nation Dead Squats Superset w/Dumbbell Pullovers
Most gyms don’t have a Dead Squat Bar, but this will work fine as well: https://www.elitefts.com/trap-bar.html
Dead Squat Bar x 7 reps with 225lbs
Dumbbell Pullovers x 10 reps with 60lbs
*I performed the Dead Squats slowly to ensure I didn’t teak my lower back. I set the weight down between each rep, tensed my traps, contracted my lats and squeezed my shoulder blades together as I pulled to the top. Move straight to pullovers and be sure to lie on the bench vs across it. Don’t bring the dumbbell above your forehead to keep constant tension on the lats. Do 8 working sets via 4 supersets.
That concluded this back workout.