Memorial Day Back & Biceps

The following details my main back and biceps workout from this past Monday.  The workout was designed by my coach, John Meadows, but I made a couple modifications.  Gold’s Gym in Kirkland closed at 5pm for the Memorial holiday, so I trained at Eastside Gym in Redmond along with my bride.  Here is what we did…

 

DY Hammer Rows

 

Set 1 x 15 reps with 1 plate/side

Set 2 x 12 reps with 2 plates/side

Set 3 x 8 reps with 3 plates/side

Set 4 x 8 reps with 3 plates/side

Set 5 x 8 reps with 3 plates/side

Set 6 x 8 reps with 3 plates/side

 

*There wasn’t room to do Meadows Rows, so we did the Hammer Strength Row machine made famous by Dorian Yates instead.  Do them unilaterally, meaning one arm at a time and don’t use so much weight that you get sloppy with form.

 

Chest Supported Rows

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Set 1 x 10 reps with 70lbs added

Set 2 x 10 reps with 70lbs added

Set 3 x 10 reps with 70lbs added

Set 4 x 10 reps with 70lbs added

 

*The key here is to use a full range of motion and use a weight in which you can be explosive on the concentric portion of each rep.  Finish each set by having your training partner push down on the weight and stretch you for 10 seconds.

 

Away Facing Lat Pulldowns

 

Set 1 x 10 reps with 120lbs

Set 2 x 10 reps with 120lbs

Set 3 x 10 reps with 120lbs

Set 4 x 10 reps with 120lbs

 

*I rarely do behind the neck pulldowns, but these felt great today.  Go light enough that you can hold the contraction for a second on each rep.  Spread your lats and stretch at the top of each rep.

 

Here is a video:

 

 

Superset: Straight Arm Pulldowns & Seated Pulley Rows

 

Straight Arm Pulldowns x 10 reps with 100lbs

Immediately followed by…

Seated Pulley Rows x 6 reps with 165lbs

 

*Contract hard at the bottom of the straight arm pulldowns and use a 3 second eccentric.  On the pulley rows I went for a quick 6 reps, but as explosively as possible.  Do this superset for 3 rounds.

 

Machine Preacher Curls

 

Set 1 x 10 reps with 90lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 90lbs

Set 4 x 10 reps with 90lbs

 

*Flex as hard as possible in the contracted position on each rep.  I ended up doing partials to get all 10 reps on my third and fourth sets – FYI.

 

Hammer Curls

 

Set 1 x 8 reps with 30lbs

Set 2 x 8 reps with 30lbs

Set 3 x 6 reps with 30lbs -> drop to 25lbs x 5 reps -> drop to 20lbs x 5 reps -> drop to 15lbs x 5 reps

 

*Flex hard in the contracted position here as well.  Finish off with a drop set, pumping out the reps.

 

That concluded this back and biceps workout.

 

Train hard!

Mark

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