The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym.  The training session was loosely based on a program by my coach, John Meadows.  Christina and I trained together and here is what we did…

 

Neutral 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

Set 4 x 8 reps with assistance

 

*Focus on driving your elbows down and holding the contraction for a split second at the top using as little biceps as possible.  Select an assistance weight if needed, but ensure you hit failure by your 4th set.

 

Chest Supported Rows

 

Set 1 x 8 reps with a 45lb and 25lb plate added

Set 2 x 8 reps with a 45lb and 25lb plate added

Set 3 x 8 reps with a 45lb and 25lb plate added

Set 4 x 8 reps with a 45lb and 25lb plate added

 

*I prefer to use light weight here and perfect form.  The key is to really hit your lower traps and rhomboids in the middle of your back. Keep your elbows up high to ensure you keep tension on these areas via a 2 second stretch at the bottom and a 2 second hold in peak contraction at the top of every rep.

 

One Arm Hammer Rows

 

Set 1 x 8 reps with three 45lb plates

Set 2 x 8 reps with three 45lb plates

Set 3 x 8 reps with three 45lb plates

Set 4 x 8 reps with three 45lb plates

 

*I lowered the seat here and did these standing with my chest against the pad to allow me to reach forward for a good stretch before driving my elbow back and contracting my lat.

 

Pronated Cable Row

 

I used long single handles here – FYI.

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 100lbs

Set 3 x 10 reps with 100lbs

Set 4 x 10 reps with 100lbs

 

*The key here is to hammer your upper/middle back.  Make sure you open up your middle back and then pull the weight back and flex hard in the contracted position on each rep.  Perfect form is more important on this than the amount of weight used.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=-Q5wR8hPcCk]

 

Banded Pullovers

 

Here is the band I used: https://www.elitefts.com/pro-micro-resistance-band.html.

 

Set 1 x 12 reps with 50lbs + band

Set 2 x 12 reps with 50lbs + band

Set 3 x 12 reps with 50lbs + band

Set 4 x 12 reps with 50lbs + band

 

*Lay on the bench as normal, but find a way to attach a band for added tension in the contracted position.

 

Here is a video from a previous workout to show how I set this up:

 

[youtube=https://www.youtube.com/watch?v=_zcacsmGu4M]

 

Preacher Curls

 

Set 1 x 12 reps with 70lbs

Set 2 x 9 reps with 70lbs

Set 3 x 7 reps with 70lbs

Set 4 x 7 reps with 70lbs

 

*Go to failure on these and flex your biceps as hard as you can throughout the movement. Also, take short rest breaks.

 

Incline Dumbbell Curls

 

Set 1 x 10 reps with 25lbs

Set 2 x 10 reps with 25lbs

Set 3 x 10 reps with 25lbs

Set 4 x 10 reps with 25lbs

 

*The key here is to lean back and allow your arms to hang down to get a good stretch at the bottom.  Keep your palms up (supinate) throughout the entire rep range.

 

That concluded this primary back and biceps workout.

 

Train hard!

Mark