As I near the end of my 12 week training program, as designed by my coach John Meadows, the volume drops a bit. Here is the primary back workout that I performed this past Monday morning at Kirkland Gold’s Gym.
Unilateral Hammer Supinated High Pulldowns
Set 1 x 15 reps with 45lbs plate each side (warm-up)
Set 2 x 12 reps with 45lb and 25lb plate each side (warm-up)
Set 3 x 10 reps with two 45lb plates each side
Set 4 x 10 reps with two 45lb plates each side
Set 5 x 10 reps with two 45lb plates each side
Set 6 x 10 reps with two 45lb plates each side
*I prefer to perform this exercise by pulling unilaterally and alternating reps from left to right. Drive the elbow down and flex the lower lats hard on each rep.
Neutral/Close Grip Pulldown
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
Set 4 x 6 reps + 5-second stretch with 180lbs -> drop to 160lbs x 6 reps + 5-second stretch -> drop to 140lbs x 12 reps (failure)
*I go pretty light on these because form is paramount. Arch your back and really drive your elbows down and flex the lats at the bottom. Also, reach up and stretch at the top of each rep. On the fourth set go a little heavier and add a 5-second stretch after 6 reps, drop and do the same, and drop one final time and just go to failure.
Chest Supported Rows
I used a wide, pronate grip on these today.
Set 1 x 8 reps with two 45’s and a 25lb plate
Set 2 x 8 reps with two 45’s and a 25lb plate
Set 3 x 8 reps with two 45’s and a 25lb plate
Set 4 x 8 reps with two 45’s and a 25lb plate
*Get a massive stretch at the bottom of each rep before driving your elbows up and back.
Seated Face Pulls w/Rope
Set 1 x 12 reps with 110lbs
Set 2 x 12 reps with 120lbs
Set 2 x 12 reps with 130lbs
Set 4 x 12 reps with 140lbs
*The finisher today was seated face pulls, but you really just pull to your chest and flex lower traps and rhomboids. I attached Flexsolate straps to the cable pulley. Don’t lean forward and hinge at the waist like normal pulley rows. Simply extend and contract the middle back.
That concluded today’s primary back workout.