The following details my back and biceps workout from this past Monday night at Kirkland Gold’s Gym. The workout took place two days after I won the Arctic Pro in Anchorage, Alaska for the second year in a row. As such, I didn’t train crazy hard and wasn’t following a John Meadows program either. My bride joined me and here is what we did…
Dumbbell Rows
Set 1 x 14 reps with 80lbs (warm-up)
Set 2 x 12 reps with 95lbs (warm-up)
Set 3 x 10 reps with 125lbs
Set 4 x 10 reps with 125lbs
Set 5 x 10 reps with 125lbs
*Standard rows with good form. Do 3 working sets after a couple warm-ups.
Supinate Grip Chest Supported Rows
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs -> drop to 110lbs x 10 reps
*The key here is to hold the contraction for a split second and flex your back hard before extending your arms and getting a good stretch. Finish with a drop set.
Here is a video of my 2nd set:
[youtube=https://www.youtube.com/watch?v=uBr_GEGtvPA]
Away Facing Pulldowns
I brought the bar behind my neck here – FYI.
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 110lbs
*The key here is to hold the contraction at the bottom long enough to feel your entire back flexing.
Exercise Ball Cable Pullovers
I used a rope attachment – FYI.
Set 1 x 14 reps with 90lbs
Set 2 x 12 reps with 100lbs
Set 3 x 10 reps with 110lbs
*The key here is to get a great stretch and then hold the contraction for a 2 second count while flexing your lats as hard as possible on each rep.
Modified Reverse Hyperextensions
Set 1 x 10 reps with bodyweight only
Set 2 x 10 reps with bodyweight only
Set 3 x 10 reps with bodyweight only
*I do these to benefit my lower back. Focus on using your spinal erectors and holding the contraction for a 1 second count on each rep.
Alternate: Machine Curls & Smith Machine Shrugs
Machine Curls x 10 reps with 50lbs
Alternated with…
Shrugs x 10 reps with 315lbs
*I alternated these exercises to speed up the workout because I was fatiguing quickly. Perform the machine curls with one arm at time, meaning do all 10 reps with one arm and then all 10 with the other. I shrugged on a Smith Machine with the bar behind my back and held the contraction for a 2 second count at the top on each rep. I did 4 sets of each exercise.
That concluded this back and biceps workout.
Train hard!
Mark
