The following details my primary back and biceps workout from this past Monday evening at Kirkland Gold’s Gym. I did the programming for this session and trained alongside my bride. Here is exactly what I did…
Smith Rack Pull-ups
I got this exercise approach from Paul Carter – FYI.
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
Set 3 x 10 reps with bodyweight
Set 4 x 10 reps with bodyweight
*The key here is elevate your feet on a bench, relax your scapulae at the bottom of the movement to allow for a good stretch and then pull up to the bar flexing your back hard in the contracted position.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=k834qsP_ruc]
Meadows Rows
I used a ground base unit similar to this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 10 reps with 60lbs added
Set 2 x 10 reps (2 second eccentric) with 60lbs added
Set 3 x 7 reps with 60lbs -> drop to 50lbs x 7 reps -> drop to 40lbs x 7 reps
*Get a good stretch at the bottom and knock out 10 reps with a normal rep cadence on set 1. For set 2 flex hard in the contracted position and perform a slow 2 second eccentric/negative on each rep. For set 3 you will perform the concentric portion explosively and drop 10lbs twice doing 7 reps each time.
Superset: Straight Arm Dumbbell Rows & Seated Pulley Rows
Straight Arm Dumbbell Rows x 10 reps with 15lbs
Immediately followed by…
Neutral Grip Seated Pulley Rows x 7 reps with 200lbs
*The key is to lay face down on an incline utility bench and perform the dumbbell rows with your arms straight. Hold the contraction for a 1 second count and do the negative with a 3 second count. Immediately go to the pulley rows and get 7 reps with a good stretch before driving your elbows back. Perform this superset for 3 rounds.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=OZYyNTmpYz8]
Cable/Exercise Ball Pullovers
Set 1 x 12 reps with 90lbs
Set 2 x 12 reps with 90lbs
Set 3 x 12 reps with 90lbs
*These are just standard pullovers, but with a V-bar attachment on a low pulley and performed while lying on an exercise ball.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]
Reverse Hyperextensions
Set 1 x 10 reps without weight
Set 2 x 10 reps without weight
Set 3 x 10 reps without weight
*I’ve begun adding these into my back workouts hoping they’ll help resolve my lower back issues. My gym doesn’t have a reverse hyper so I kind of created a modified version as per the video below.
[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]
Seated Cable Curls with V Bar
Set 1 x 12 reps with 80lbs
Set 2 x 10 reps with 90lbs
Set 3 x 8 reps with 100lbs
Set 4 x 6 reps with 110lbs
Set 5 x 4 reps with 120lbs
*The key here is to sit on a utility bench leaning back slightly and curl with a V bar attached to the lower pulley in a cable cross-over. The important thing to remember is to completely straight your arms at the bottom before initiating the curl. I literally flexed my triceps briefly at the bottom to ensure my arms were straight.
Standing Dumbbell Curls
Set 1 x 8 reps with 30lbs
Set 2 x 8 reps with 30lbs
Set 3 x 8 reps with 30lbs
*The key here is to twist your wrists at the bottom so your hands are in a pronate position and then as you begin to curl rotate your wrists until your palms are in the supinate position by the time you hit peak contraction at the top.
That concluded this primary back and biceps workout.
Train hard!
Mark