The following details my primary back and biceps workout for this week. My coach, John Meadows, is programing my workouts with some variations added by me. Here is the workout…
Single Arm Pulldowns w/Isometric Tension
I used two of these bands for this exercise: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 15 reps with 60lbs and no isometric tension (warm-up)
Set 2 x 15 reps with 60lbs and no isometric tension (warm-up)
Set 3 x 8 reps with 90lbs and isometric tension (2 bands)
Set 4 x 8 reps with 90lbs and isometric tension (2 bands)
Set 5 x 8 reps with 90lbs and isometric tension (2 bands)
Set 6 x 8 reps with 90lbs and isometric tension (2 bands)
*John suggested this as a way to really increase tension in your lower lats. Here is the key. The arm that is NOT doing the pulldown has to be locked into contraction hard and you hold it there in an isometric contraction until you finish your 8 reps on the other side. Then immediately switch arms and put the other hand through the band. Alternate as you progress through the working sets.
Here is a video as reference:
[youtube=https://www.youtube.com/watch?v=v0SbPnsgd3g]
One Arm Barbell Rows
Set 1 x 10 reps with four 10lb plates added (feeder set)
Set 2 x 8 reps with eight 10lb plates added
Set 3 x 8 reps with eight 10lb plates added
Set 4 x 8 reps with eight 10lb plates added
Set 5 x 8 reps with eight 10lb plates added
*Lately I have been adding 10lb plates on this exercise to allow for a greater range of motion. Eight 10’s nearly fills up the bar. The key is to get a good stretch at the bottom before driving your elbow up and back.
Seated Pulley Rows
I attached these carabiners as I did last week to keep my lower back out of the movement:
Set 1 x 5 reps with 250lbs
Set 2 x 5 reps with 250lbs
Set 3 x 5 reps with 250lbs
Set 4 x 5 reps with 250lbs
Set 5 x 5 reps with 250lbs
*The key here is to maintain tension on your lats so flex them hard as you lower the weight on each rep. On the concentric portion of the movement really drive your elbows back, flexing your lats and middle back.
Dumbbell Pullovers
Set 1 x 14 reps with 60lbs
Set 2 x 12 reps with 65lbs
Set 3 x 10 reps with 70lbs
*Lay on the bench vs. across it and really work the eccentric via a 3 second descent on each rep.
Chin Up Death
I used a cheater machine on these – FYI.
Set 1 x failure with wide pronate grip
Set 2 x failure with wide pronate grip
Set 3 x failure with medium semi-pronate grip
Set 4 x failure with medium semi-pronate grip
Set 5 x failure with narrow neutral grip
Set 6 x failure with narrow neutral grip
*Keep perfect form and select an assistance weight in which you fail around 8-12 reps on each set. Simply go until you can no longer perform reps with good form.
Hanging Barbell Curls
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 8 reps with 50lbs
*Lay face down on an incline utility bench placed at a slight incline – just enough so the barbell doesn’t touch the floor at full extension. Curl the weight up and hold the contraction for a 1 second count on each rep. I aimed for 12 reps on each set, but took short rest breaks so I lost reps as the sets progressed.
Multi-Grip Log Bar Curls
I’ve loved the feel of this bar in place of hammer curls lately: https://www.elitefts.com/shop/bars-weights/bars/elitefts-multi-grip-log-bar.html.
Set 1 x 20 reps with 40lbs
Set 2 x 15 reps with 50lbs
Set 3 x 12 reps with 60lbs
*Grip the bar as hard as possible while curling and be sure to lower to full extension at the bottom.
That concluded this back and biceps workout.
Train hard!
Mark