The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows.  It is my final week on this program before starting something new next week.  I trained alone and here is what I did…

 

Wide Grip Pulldowns

 

I did a few warm-up sets before beginning the following – FYI.

 

Set 1 x 10 reps with 130lbs

Set 2 x 10 reps with 130lbs

Set 3 x 10 reps with 130lbs

 

*These are standard pulldowns to the front, but when you reach up with the weight try to really stretch and widen the lats.  Also, drive your elbows down hard and flex your lats for a 1 second hold in the contracted position on every rep.

 

Dumbbell Dead Stop Rows

 

Set 1 x 8 reps with 110lbs

Set 2 x 8 reps with 120lbs

Set 3 x 8 reps with 130lbs

Set 4 x 6 reps with 140lbs

Set 5 x 5 reps with 150lbs

 

*Set the weight down on the ground, pause and then drive your elbow up as you flex your back.  John called for 3 sets, but I started a little lighter and kept going up in weight, until I couldn’t get 6 reps with solid form.

 

Dumbbell Pullover

 

Set 1 x 14 reps with 60lbs

Set 2 x 14 reps with 60lbs

 

*I decided to lay across the bench today and did some higher reps.  Focus on the stretch.

 

Chest Supported Rows

 

I used a Life Fitness Machine here – FYI.

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 160lbs

Set 3 x 8 reps with 160lbs

 

*The key here is to allow the weight to stretch you for a 1-2 second count at the bottom before driving your elbows back and holding the contraction for a split second.

 

Modified Pulley Rack Pulls

 

I deviated here from John’s program which called for traditional rack pulls – FYI.

 

Set 1 x 7 reps with 250lbs

Set 2 x 7 reps with 250lbs

Set 3 x 7 reps with 250lbs

 

*I did these as per the video below using added carabiners, but with a medium neutral grip handle.  The key is to keep your lats flexed the entire time.

 

Here is a sample video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=DsYE5zFC3iY]

 

EZ Bar Curls

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 50lbs

Set 3 x 10 reps with 50lbs

Set 4 x 10 reps with 50lbs

Set 5 x 10 reps with 50lbs

Set 6 x 10 reps with 50lbs

 

*Pump out 10 reps on each set here, but only take 20 second rest breaks between sets.

 

That concluded this back and biceps workout.

 

Train hard!

Mark