The following is a back workout I performed on Saturday before the Olympia. I was 6 days out from the Olympia and therefore focused on the contraction more than the weight moved. You’ve likely heard of people speak in regards to the mind-muscle-connection and that is definitely the goal of this workout. I trained at Kirkland Gold’s Gym alongside my bride. Here is what we did…
Hammer Pulldowns
I used the unilateral machine with supinated handles for this exercise - FYI.
Set 1 x 14 reps with 1 plate
Set 2 x 10 reps with 1 plate + 25lbs
Set 3 x 10 reps with 1 plate + 25lbs
Set 4 x 10 reps with 1 plate + 25lbs
Set 5 x 10 reps with 1 plate + 25lbs Set 6 x 10 reps with 1 plate + 25lbs
*The key here is to perform all the reps with one arm at a time, meaning all 10 reps with your left side before performing all 10 reps with your right. Also, ensure that you contract hard for a couple seconds at the bottom on each rep. Think mind-muscle connection!
Elitefts Multi Grip Pulldowns
Here is a link to the attachment I used for this exercise: https://www.elitefts.com/american-multi-grip-attachment.html
Set 1 x 10 reps (widest grip) with 120lbs
Set 2 x 10 reps (second widest grip) with 120lbs
Set 3 x 10 reps (narrowest neutral grip) with 120lbs
Set 4 x 10 reps (narrow/semi-supinated grip) with 120lbs
Set 5 x 7 reps each grip (non-stop, wide to narrow) with 110lbs
*The key on the first 4 sets is to hold in the contracted position on each rep and flex your back as hard as possible. Work from the widest grip to the narrowest. On the 5th set drop the weight a little and pump out 7 reps using each of the 4 hand positions.
Here is a video of set 5:
[youtube=https://www.youtube.com/watch?v=-6sjsZwne-U]
Elitefts Multi Grip Seated Rows
Set 1 x 10 reps (widest grip) with 120lbs
Set 2 x 10 reps (second widest grip) with 120lbs
Set 3 x 10 reps (narrowest neutral grip) with 120lbs
Set 4 x 10 reps (narrow/semi-supinated grip) with 120lbs
Set 5 x 7 reps each grip (non-stop, wide to narrow) with 110lbs
*Identical set-up as the multi grip pulldowns, but performed on the seated pulley row. Remember to hold the contraction and flex your back as hard as possible for 2 seconds on each rep of the first 4 sets. The final set is performed without the hold as you pump out the reps and move non-stop from the widest to the narrowest grip.
Here is a video of set 5:
[youtube=https://www.youtube.com/watch?v=7K4TfDNRf7w]
Kneeling Straight Arm Pulldowns
Set 1 x 12 reps with 100lbs
Set 2 x 12 reps with 100lbs
Set 3 x 12 reps with 100lbs
Set 4 x 12 reps with 100lbs
*I performed this exercise by kneeling and facing away from the weight stack with my back against the metal upright and a V-bar attached to the top of the pulley. With arms fully extended at the top contract your lats and bring the V-bar down until it touches the front of your thighs.
Incline Dumbbell Curls
Set 1 x 16 reps with 20lbs
Set 2 x 14 reps with 22.5lbs
Set 3 x 12 reps with 25lbs
Set 4 x 7 reps + 3 reps (alternating) with 30lbs
Set 5 x 4 reps + 4 reps (alternating) with 35lbs
*Keep your palms up the entire time while curling. Increase weight and decrease the reps aiming for a set of 16, 14, 12, 10, and 8 reps. If you can’t get the reps curling both arms together, then switch to alternating curls.
Elitefts American Gridiron Bar Curls
I love this bar for semi-reverse grip curls, available here: https://www.elitefts.com/american-gridiron-bar.html
Set 1 x 10 reps with bar only
Set 2 x 10 reps with bar only
Set 3 x 10 reps with bar only
Set 4 x 10 reps with bar only
*The key here is to curl to about a 90 degree angle at your elbow joint, pause, and then lower slowly. Keep rest breaks to 30 seconds between sets and feel the burn!
That concluded this back and biceps workout.
Train hard!
Mark