The following details my primary back and biceps workout from this past Monday evening at Kirkland Gold’s Gym. I trained alone and the workout was loosely based on a program by my coach, John Meadows. Here is what I did…
Supinated Pulldowns
I would typically use a Hammer Machine here, but someone was on it and spending more time checking their cell phone than training so I opted for single arm pulldowns – FYI.
Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 80lbs
Set 4 x 8 reps with 90lbs
Set 5 x 8 reps with 100lbs -> drop to 80lbs x 6 reps -> drop to 60lbs x 6 reps
*Use a nice full range of motion so you get a good stretch as you reach up and an intense contraction when driving your elbow down at the bottom. Pronate your hand at the top and supinate as you pull down. Finish by extending the set via two drops.
Meadows Rows
Use a ground base unit like this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 8 reps with three 25lb plates added
Set 2 x 8 reps with three 25lb plates added
Set 3 x 8 reps with three 25lb plates added
Set 4 x 8 reps with three 25lb plates added
*Keep the hip closest to the bar up to allow for a good stretch across the back at the bottom. Grind out 4 sets of 8 reps.
Cable Pullover w/Exercise Ball
Set 1 x 12 reps with 120lbs
Set 2 x 12 reps with 120lbs
Set 3 x 12 reps with 120lbs
Set 4 x 12 reps with 120lbs
*On these hold and flex your lats as hard as possible in the contracted position for a 1 second count on each rep.
Chest Supported Row
I used a Life Fitness machine here with a pronated (overhand) grip – FYI.
Set 1 x 12 reps with 145lbs
Set 2 x 12 reps with 145lbs
Set 3 x 12 reps with 145lbs
Set 4 x 12 reps with 145lbs
*The key here is to set the chest support pad in such a position that you get a massive stretch at the start of the movement. Allow the weight to stretch you, almost like a rest/pause, at the start of each rep on all sets.
Incline Dumbbell Curls
Set 1 x 12 reps with 27.5lbs
Set 2 x 12 reps with 27.5lbs
Set 3 x 10 reps with 27.5lbs
Set 4 x 8 reps with 27.5lbs + 8 partials + standing alternating curls x 4 reps each arm
*The key here is to pronate your wrist at the bottom to get a better stretch and then supinate and curl up both arms at once. Aim for 12 reps like this on each set, but it’s okay if you lose some reps as you go. Finish off your last set with added partials at the bottom and then four alternating, full-range reps while standing. Your arm should be smoked by this point!
Spider Curls
Set 1 x 12 reps with 15lbs
Set 2 x 12 reps with 15lbs
Set 3 x 12 reps with 15lbs
*These are done by lying face down on an inclined utility bench. Maintain a supinated grip (palms up) and squeeze the dumbbells together while curling. It won’t take much weight at this point and better to hold and flex as hard as possible in the contracted position at the top than swing heavier weight around.
I finished off the workout with some hanging leg raises and cable crunches for abs, but that was it for back and biceps.
Train hard!
Mark