The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym.  It is comprised of some John Meadows ideas along with some of my own programming.  I trained alone which means I couldn’t get any videos, but here is what I did…

 

Dumbbell Rows

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Set 1 x 12 reps with 90lbs

Set 2 x 10 reps with 110lbs

Set 3 x 8 reps with 130lbs

Set 4 x 6 reps with 150lbs

 

*I decided to pyramid up in weight today while lowering the reps until I got to a heavy set of 6 reps.

 

Superset: Straight Arm Pulldown & Semi-Supinate Pull-ups

 

Straight Arm Pulldown x 8 reps with 120lbs

Immediately followed by…

Semi-Supinate Pull-ups x 8 reps with assistance

 

*The key on the straight arm pulldowns is to do them with a 3 second eccentric and 3 second concentric phase to really activate the lats.  From there, immediately move to an underhand grip for pull-ups.  I used an assist machine to allow a full range of motion and perfect form.  Hold the contraction at the top for a split second and lower all the way down to ensure a good stretch.  Perform the superset for 3 rounds.

 

Chest Supported T-Bar Rows

 

Set 1 x 10 reps with 55lbs added

Set 2 x 10 reps with 55lbs added

Set 3 x 10 reps with 55lbs added

 

*I used a wide, pronate grip here.  The key today is to really work the eccentric by holding the contraction at the top for a 1 second count before lowering the weight with a full 5 second eccentric.  Towards the end of the 2nd and 3rd sets I began to lose form so once this happened I pumped out the remaining reps to get to 10 – FYI.

 

Seated Pulley Rows

 

I used a narrow, neutral grip here – FYI.

 

Set 1 x 8 reps with 220lbs

Set 2 x 8 reps with 220lbs

Set 3 x 8 reps with 220lbs

 

*Drive your elbows back and flex your lats hard, especially throughout the eccentric portion of the movement.

 

Meadows Rows

 

Set 1 x 10 reps with 75lbs added

Set 2 x 10 reps with 75lbs added

Set 3 x 10 reps with 75lbs added

 

*Keep your hip closest to the end of the bar a little higher to allow for a great stretch at the bottom of the movement.

 

Seated Rest/Pause Barbell Curls

 

Set 1 x 6 reps with 95lbs

Set 2 x 6 reps with 95lbs

Set 3 x 6 reps with 95lbs

 

*Sit on a bench with the barbell resting on your thighs.  Tense your biceps and then curl the weight up as quickly as possible before slowly returning it to your thighs.  Pause at the bottom of each rep before curling again explosively.

 

Superset: Standing Barbell Curls & Machine Preacher Curls

 

Standing Barbell Curls x 8 reps with 45lbs

Immediately followed by…

Machine Preacher Curls x 6 reps with 80lbs

 

*The key on the standing barbell curls is to lower the weight with a 4-5 second eccentric.  Immediately go to the machine preacher curls and pump out 6 reps even if this means you only get partials towards the end.  I performed this superset for 3 rounds.

 

That concluded this back and biceps workout.

 

Train hard!

Mark