The following details my primary back and biceps workout from this past Wednesday evening at Kirkland Gold’s Gym. It was conceptually designed by my coach, John Meadows. I emphasize conceptually because the exercise selection was largely left up to me. The main theme was to select 3 exercise that feel really good and perform a higher than normal number of sets – 8. I trained alongside Christina and here is exactly what we did…
Chest Supported Machine Rows
I used a Life Fitness machine for this exercise. I warmed up with about 3 sets of 12 reps each using varying hand placements – pronate, neutral and semi-supinated. I settled on the neutral grip for all working sets because it felt best – FYI.
Set 1 x 8 reps with 175lbs
Set 2 x 8 reps with 175lbs
Set 3 x 8 reps with 175lbs
Set 4 x 8 reps with 175lbs
Set 5 x 6 reps with 190lbs
Set 6 x 6 reps with 190lbs
Set 7 x 6 reps with 190lbs
Set 8 x 6 reps with 190lbs
*The key on the first 4 sets is to pause each rep in the contracted position for a 1 second count and flex your back as hard as possible. On the final 4 sets drop the reps to 6, increase the weight slightly, and perform the reps non-stop (no pause).
Supinated Lat Pulldowns
Use an underhand grip as per the picture below.
Set 1 x 8 reps with 150lbs
Set 2 x 8 reps with 150lbs
Set 3 x 8 reps with 150lbs
Set 4 x 8 reps with 150lbs
Set 5 x 6 reps with 170lbs
Set 6 x 6 reps with 170lbs
Set 7 x 6 reps with 170lbs
Set 8 x 6 reps with 170lbs
*Employ the same concept on this exercise as you did on the previous. The first 4 sets are paused in the contracted position and the last 4 are performed non-stop with slightly more weight.
Superset: Dead-Squat Bar Rack Pull & Dumbbell Pullover
I did the following superset for 4 rounds vs. another single exercise for 8 sets – FYI.
Dead-Squat Bar Rack Pull x 8 reps with 299lbs
Immediately followed by…
Dumbbell Pullovers x 8 reps with 80lbs
*The T-Nation Dead Squat Bar weighs 69 pounds. I used it so I could better center the weight due to my lower back, so adjust your weight according. Standard rack pulls are fine if you don’t have access to the bar I used. Keep your lats tensed the entire time and then immediately go to the standard dumbbell pullover lying on a bench for 8 reps. As mentioned previously I did this superset for a total of 4 rounds vs. a single exercise for 8 sets.
YouTube blocked my initial video upload due to some song playing at the gym in the background. Here is a video of the first part of the superset if you are not familiar with the T-Nation Dead-Squat Bar:
[youtube=https://www.youtube.com/watch?v=eP5BTNHmSqs]
Finish off the superset with a pullover as per the picture below.
Dumbbell Curls
Set 1 x 8 reps with 35lbs
Set 2 x 8 reps with 35lbs
Set 3 x 6 reps with 35lbs
Set 4 x 7 reps with 40lbs
*Weight and reps probably have you asking questions. Here is what I did...on all sets keep your palms up the entire time. Set 1, 2 and 3 I used a 3 second eccentric (negative). Since I lost reps on the 3rd set, I actually went up in weight, stopped the 3 second eccentric, and performed alternating reps on my 4th working set.
Machine Preacher Curls
Set 1 x 14 reps with 90lbs
Set 2 x 11 reps with 90lbs
Set 3 x 8 reps with 90lbs
Set 4 x 6 reps with 90lbs
*The key here is to use short rest breaks between sets, but strive to go to failure on every set. I rested 30 seconds or less – FYI.
That concluded this primary back and biceps workout.
Train hard!
Mark
