The following details my primary back and biceps workout from this past Monday evening at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, with some of my own modifications thrown in. I trained alongside my bride and here is exactly what we did…
Hammer Banded Single Arm Isometric 5-4-3 Pulldowns
I used the supinated grip Hammer Strength pulldown for this exercise - FYI. I added these bands to each side: https://www.elitefts.com/pro-micro-resistance-band.html. Do a few warm-ups before launching into your working sets.
Set 1 x 5-4-3 reps with 45lbs + 25lbs + micro resistance band
Set 2 x 5-4-3 reps with 45lbs + 25lbs + micro resistance band
Set 3 x 5-4-3 reps with 45lbs + 25lbs + micro resistance band
*For the uninitiated 5-4-3 Isometrics are where you utilize a unilateral exercise and hold the contraction on one side while you perform 5 reps on the other, immediately switch holding the contraction with the arm you repped while doing 5 reps with the other arm. Immediately switch back doing 4 reps per side, then 3 reps per side. So you will do a total of 5+4+3=12 reps with each arm while holding the contraction with the opposite arm in an alternating fashion. In this instance I added the bands to intensify the contractions.
One Arm Barbell Rows
I used a barbell along with this: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 8 reps with 75lbs added
Set 2 x 8 reps with 75lbs added
Set 3 x 8 reps with 75lbs added
Set 4 x 8 reps with 75lbs added
*Now that the lower lats are pumped, the idea was to achieve an even deeper level of fatigue. Get a really good stretch by pausing for a split second at the bottom before driving your elbow back.
Rack Pull Style Pulley Rows
Set 1 x 3 reps with 295lbs
Set 2 x 3 reps with 295lbs
Set 3 x 3 reps with 295lbs
Set 4 x 3 reps with 295lbs
Set 5 x 3 reps with 295lbs
*The key here is pull as though you’re doing a rack pull vs. a pulley row. Therefore, your arms stay straight and you hinge at the waist. Focus on keeping your lats flexed the entire time.
Here is a video from a prior workout to show the form:
[youtube=https://www.youtube.com/watch?v=DsYE5zFC3iY]
Cable Pullovers with Exercise Ball
I’ve been using these in place of dumbbell pullovers lately because it seems to provide a higher level of continuous tension throughout the rep range - FYI.
Set 1 x 14 reps with 90lbs
Set 2 x 14 reps with 90lbs
Set 3 x 14 reps with 90lbs
*I used a rope attachment here today. Keep your lats flexed the entire time and work the stretch.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]
Chin Ups
I used an assistance machine here - FYI.
Set 1 x 8 reps with a wide pronated grip
Set 2 x 8 reps with a medium neutral grip
Set 3 x 8 reps with a narrow supinated grip
*Focus on holding the contraction for a split second at the top and do three sets with three different hand positions.
Improvised Reverse Hypers
Set 1 x 10 reps with bodyweight only
Set 2 x 10 reps with bodyweight only
Set 3 x 10 reps with bodyweight only
*I do this exercise primarily for rehabilitative reasons for my lower back. Hold in the contracted position for a 1 second count on each rep.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]
Lying Cable Curls
Set 1 x 12 reps with 90lbs
Set 2 x 12 reps with 90lbs
Set 3 x 12 reps with 90lbs
Set 4 x 12 reps with 90lbs
*John called for spider curls, but I decided to do this exercise instead as it accomplishes mostly the same thing - an intense peak contraction. The key here is to hold in the flexed position briefly on each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=fmh5vbmHQ6c]
Dumbbell Curls
Set 1 x 8 reps with 25lbs
Set 2 x 8 reps with 25lbs
Set 3 x 8 reps with 25lbs
*The key here is to twist your hand to a pronate position at the bottom and then supinate by the time you’ve curled the weight to the top. This provides a more pronounced stretch at the bottom and intensifies the contraction at the top.
That concluded this primary back and biceps workout.
Train hard!
Mark