The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym. The workout was influenced by a John Meadows program with some of my own modifications. I trained along with my bride and here is exactly what the workout included…
Machine Supinated Rows
Perform a couple warm-up sets before launching into the working sets.
Set 1 x 9 reps with 90lbs
Set 2 x 9 reps with 90lbs
Set 3 x 9 reps with 90lbs
Set 4 x 9 reps with 90lbs
*The goal here is maximum tension, therefore perform the negative slowly and flex hard in the contracted position on each rep. Your lats should be extremely pumped after these.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Ic31Tfo8jzI]
Hammer Ground Base Rows
You can substitute one arm barbell rows here if you like - FYI.
Set 1 x 7 reps with 3 plates
Set 2 x 7 reps with 3 plates
Set 3 x 7 reps with 3 plates
Set 4 x 7 reps with 3 plates
*The key here is to use a nice full range of motion. Stretch good at the bottom before driving your elbow back and flexing hard at the top.
Here is a video:
[youtube=https://www.youtube.com/watch?v=6JV1ZtHYHFQ]
Cable Pullovers w/Exercise Ball
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps with 80lbs
*Laying on an exercise ball, perform pullovers with a V bar accessory attached to the lower pulley.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]
Chest Supported T-Bar Row
Set 1 x 15 reps with 1 plate
Set 2 x 15 reps with 1 plate
Set 3 x 15 reps with 1 plate
*Use a pronated grip and keep your elbows out wide as you draw them back. Use a full range of motion while pumping these out.
Reverse Hyperextensions
3 Sets x 10 reps
*I’ve heard of the reverse hyperextension benefiting people with low back issues like mine, but no gyms in my area has one. I improvised here with a Bosu ball and height adjustable platform.
Here is a video:
[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]
Machine Curls
I used a unilateral biceps machine where your elbow is elevated and you curl with your hand almost over your head in the contracted position - FYI.
Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 60lbs
Set 3 x 8 reps with 60lbs
Set 4 x 8 reps with 60lbs -> drop to 40lbs x 4 reps
*The key here is to accentuate the eccentric phase of the movement and hold the contraction while flexing your biceps as hard as possible at the top.
Barbell Curls
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
*I finished off with some additional sets of barbell curls. Hold the contraction at the top for a split second on each rep.
That concluded this primary back and biceps workout.
Train hard!
Mark