The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym. The workout was loosely based upon a program by John Meadows and I trained alongside my bride. Here is the workout…
5-4-3 Single Arm Pulldowns w/Isometric Tension
This is the same technique I employed last week, but I increased the banded tension by using these bands: https://www.elitefts.com/pro-mini-resistance-band.html. I did a couple warm-up sets before beginning my working sets – FYI.
Set 1 x 5-4-3 reps with 55lbs added + band
Set 2 x 5-4-3 reps with 55lbs added + band
Set 3 x 5-4-3 reps with 55lbs added + band
*A video is worth more than a written explanation here so take a look at the YouTube video below.
[youtube=https://www.youtube.com/watch?v=y8bgf0d-WkE}
Seated Pulley Dead-Stop Rows
Set 1 x 8 reps with 170lbs
Set 2 x 8 reps with 170lbs
Set 3 x 8 reps with 170lbs
Set 4 x 8 reps with 170lbs
*John called for Smith Machine Dead-Stop Rows, but they bother my lower back. Instead I added a couple carabiners to prevent excessive bending at the waist and did these with a wide/pronate grip on the seated pulley row. The key is to allow the weight stack to bottom out for a brief moment and then drive your elbows back as explosively as possible on every rep. Flex and hold briefly in the contracted position to ensure you’re not just using momentum.
Chest Supported Rows
I used a bilateral supinated grip machine for this exercise – FYI.
Set 1 x 12 reps + 5 partials with 160lbs
Set 2 x 12 reps + 5 partials with 160lbs
Set 3 x 12 reps + 5 partials with 160lbs
*The key here is to drive your elbows back and flex hard before controlling the eccentric while tensing your lats as much as possible. Once you get 12 reps add on 5 more partial reps out of the bottom/stretched portion of the movement.
Cable Pullovers w/Exercise Ball
Set 1 x 14 reps with 100lbs
Set 2 x 14 reps with 100lbs
Set 3 x 14 reps with 100lbs
*Lay on an exercise ball and use a rope attached to the lower pulley of a cable crossover for these. Get a good stretch and flex your lats throughout the entire rep range.
Medium Grip Chins
Set 1 x failure with assistance
Set 2 x failure with assistance
Set 3 x failure with assistance
*Use perfect form. Once your form is compromised then end the set.
Improvised Reverse Hyperextensions
Set 1 x 15 reps with bodyweight
Set 2 x 15 reps with bodyweight
*I’m adding this exercise to the end all by primary and secondary back workouts. I bumped up the reps from 10 to 15 and did only 2 sets today.
Barbell Curls
Set 1 x 8 reps + 4 partials with 70lbs
Set 2 x 8 reps + 4 partials with 70lbs
Set 3 x 8 reps + 4 partials with 70lbs
Set 4 x 8 reps + 4 partials with 70lbs
*The key here is to bring the bar up and hold the contraction for a 2 second count in the flexed position on each rep. Once you get 8 reps add on 4 more partial reps out of the bottom. Be certain to completely straighten your arms at the bottom on the partials.
EZ Bar Reverse Curls
Set 1 x 10 reps + 5 partials with 40lbs
Set 2 x 10 reps + 5 partials with 40lbs
Set 3 x 10 reps + 5 partials with 40lbs
*Same concept here as with the barbell curls. Knock out 10 reps and then add on 5 partials out of the stretched/bottom position.
That concluded this primary back and biceps workout.
Train hard!
Mark