The following details my primary back and biceps workout from Wednesday night at Kirkland Gold’s Gym.  The workout was a combination of John Meadows programming and some of my own.  I trained alongside my bride and here is what the workout included…

 

Medium Neutral Grip Pulldowns

 

We did a few warm-up sets first – FYI.

 

Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 135lbs

Set 3 x 10 reps with 135lbs

 

*Bring the bar down to about chin level, pause, flex your back hard and then extend the weight back up.  Think in terms of retracting your scapulae as you bring the bar down and then releasing it at the top for a good stretch.

 

Dead-Stop Dumbbell Rows

 

Set 1 x 8 reps with 130lbs

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 130lbs

 

*The key here is to briefly let the dumbbell rest on the floor between each rep before explosively driving your elbow back as you row the dumbbell.  The dead-stop technique is designed to kill any momentum.

 

Chest Supported Eccentric Overload Rows

 

I used a Life Fitness machine with a semi-supinate grip – FYI.

 

Set 1 x 10 reps with 145lbs

Set 2 x 10 reps with 145lbs

 

*The key here is to draw your elbows back into a fully contracted position and pause for a 1 second count.  Then have your training partner force the eccentric portion of the movement while you fight against the resistance.  Don’t go too heavy here to ensure a good pause in the flexed position and then the ability to resist the eccentric overload on each rep.

 

Medium Grip Chins

 

I used an assist machine here – FYI.

 

Set 1 x 8 reps with assistance

Set 2 x 8 reps with assistance

Set 3 x 8 reps with assistance

 

*The key is to drive your elbows down and flex your lats as hard as you can while trying to not pull with your biceps.  Go for a pump as the next exercise is all about the additional stretch.

 

Forced Stretch Pulldowns

 

I used a narrow neutral grip attachment here – FYI.

 

Set 1 x 10 reps with 120lbs

Set 2 x 10 reps with 120lbs

 

*The key here is to have your training partner apply extra resistance just at the very top of the movement to facilitate a better stretch.  Do this on every rep.

 

One-Arm Barbell Row w/band

 

I looped this band on the bar and stepped on the other end to facilitate a more intense contraction at the top: https://www.elitefts.com/pro-short-mini-restistance-band.html.

 

Set 1 x 10 reps with two 25’s + band

Set 2 x 10 reps with two 25’s + band

Set 3 x 10 reps with two 25’s + band

 

*I decided to finish things off with another rowing exercise today.  Drive your elbow back explosively and flex hard.  The band made this feel awesome despite the fatigue that was setting in!

 

Preacher Curls

 

Set 1 x failure with 60lbs

Set 2 x failure with 60lbs

Set 3 x failure with 60lbs

Set 4 x failure with 60lbs

 

*Select a weight in which you will hit failure around 10-12 reps.  Flex hard in the contracted position and don’t lower the weight to full extension to maintain continuous tension.  Also, the key here is to only take 30 second rest breaks between sets.

 

Hammer Curls to Cross Body Curls

 

Set 1 x 5+5 reps with 35lbs

Set 2 x 5+5 reps with 35lbs

Set 3 x 5+5 reps with 35lbs

 

*The idea here is to perform 5 hammer curls and then 5 cross body curls; alternating reps.  Take short rest breaks between sets.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=lJivab4iWR4]

 

That concluded this back and biceps workout.

 

Train hard!

Mark