The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym. Christina was attending a dress rehearsal for our daughters dance performance so I trained alone. The workout was loosely based on what my coach, John Meadows, programmed for me although I deviated rather heavily aside from the overall volume. Here is what I did…
Lat Pulldowns
Do whatever you need to get properly warmed up before starting in on the working sets.
Set 1 x failure with 160lbs (wide pronate grip)
Set 2 x failure with 160lbs (wide pronate grip)
Set 3 x failure with 160lbs (medium neutral grip)
Set 4 x failure with 160lbs (medium neutral grip)
Set 5 x failure with 160lbs (narrow neutral grip)
Set 6 x failure with 160lbs (narrow neutral grip)
Set 7 x failure with 160lbs (supinated grip)
Set 8 x failure with 160lbs (supinated grip)
*Aim for 8 sets to failure with 4 different hand placements. I performed every rep of every set with a 1 second hold in the contracted position. Once I couldn’t hold the contraction I stopped the set and considered that failure. My reps ranged from 7-14 throughout the series - FYI.
Chest Supported Rows
I used a Life Fitness Machine with a semi-supinated, neutral and pronate hand position which felt awesome – FYI.
Set 1 x 8 reps (semi-supinated grip) with 190lbs
Set 2 x 8 reps (semi-supinated grip) with 190lbs
Set 3 x 8 reps (semi-supinated grip) with 190lbs
Set 4 x 8 reps (pronate grip) with 190lbs
Set 5 x 8 reps (pronate grip) with 190lbs
*Select a weight in which you come close to failure on each set. Once again I drove my elbows back and tried to hold the contraction for a split second on each rep.
Dumbbell Rows
Set 1 x 7 reps with 140lbs
Set 2 x 7 reps with 140lbs
Set 3 x 7 reps with 140lbs
Set 4 x 7 reps with 140lbs
*Nothing special here, just grind out 4 sets of 7 reps.
Superset: Chest Supported Dumbbell Rows & Dumbbell Shrugs
Chest Supported Dumbbell Rows x 8 reps with 65lbs
Immediately followed by…
Dumbbell Shrugs x 12 reps with 110lbs
*Lay face down on an incline bench for the supported dumbbell rows, keep your elbows out to your sides and flex hard in the contracted position for a 1 second count on each rep. Immediately go to dumbbell shrugs and hold the contraction at the top of each rep for a 2 second count. Perform the superset for 3 rounds.
Here is an older video showing what your reps should look like on the chest supported dumbbell row portion of this superset:
[youtube=https://www.youtube.com/watch?v=sM6GN6lGEwU]
Dumbbell Pullovers
Set 1 x 12 reps with 65lbs
Set 2 x 12 reps with 65lbs
*Work the stretch at the bottom and don’t bring the dumbbell up so high that the tension shifts from your lats to your pecs.
EZ Bar Curls
Set 1 x 15 reps with 40lbs (warm-up)
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
Set 5 x 10 reps with 50lbs
Set 6 x 10 reps with 50lbs
*I did one warm-up set despite my arms being fairly warm from all the pulling on the back workout. I have some inflammation going on in my right forearm so I’m trying to go extra light in weight – FYI. The key on the 5 working sets of 10 reps is to only take 10 second rest breaks between each set. These start out fairly easy, but your arms will be screaming by the end!
Dumbbell Hammer Curls
Set 1 x 10 reps with 20lbs
Set 2 x 10 reps with 20lbs
Set 3 x 10 reps with 20lbs
Set 4 x 10 reps with 20lbs
Set 5 x 10 reps with 20lbs
*5 sets of 10 reps with a brief hold in the contracted position and only 10 second rest breaks between each set. I had to go really light due to my forearm, but you’ll be surprised by how little weight is needed with the brief rest periods.
That concluded this primary back and biceps workout.
Train hard!
Mark