The following details my main back & biceps workout from this past Monday evening at Kirkland Gold’s Gym. The workout was based on a program by my coach, John Meadows, and I trained alongside my bride. Here is what I did…
Meadows Rows
All the ground bases were in use, so I did this using one side of a Hammer Strength Plate-Loaded Squat-High Pull - FYI.
Set 1 x 15 reps with one 45lb plate
Set 2 x 12 reps with two 45lb plates
Set 3 x 8 reps with three 45lb plates
Set 4 x 8 reps with three 45lb plates
Set 5 x 8 reps with three 45lb plates
Set 6 x 8 reps with three 45lb plates
*Normally I won’t use 45lb plates because they limit my range of motion with a normal ground base, but this machine is different. The main thing is to use something where you’re utilizing a pronated grip and getting a good stretch at the bottom followed by an intense contraction across the upper-middle back at the top. Grind out 4 sets of 8 with a decent weight.
Single Arm Pulldowns
Set 1 x 10 reps with 80lbs
Set 2 x 10 reps with 80lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 80lbs
*Use a pronated grip as you stretch at the top and begin to supinate as you pull the weight and drive your elbow down. Flex so hard at the bottom it feels like your lower lats will cramp!
Seated Pulley Rows
I used separate D handles here will longer straps similar to this: https://www.elitefts.com/comfort-grip-dd-handle.html.
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 110lbs
Set 4 x 10 reps with 110lbs
*The key here is to sit upright and don’t hinge at the waist. Instead, extend your arms out, round your upper-middle back, get a good stretch; then drive your elbows back, pull the cable in towards your chest, keep your elbows high, spread the handles apart, maintain a pronated grip and hold the contraction for a 1 second count on every rep.
Improvised Reverse Hyperextensions
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
Set 3 x 10 reps with bodyweight
*The key here is to hold the contraction at the top for a 2 second count on each rep. Also, go strap yourself to a wide grip lat pulldown, hook your knees under the pad and stretch for 30 seconds between each set of hyperextensions. This combination really helps my jacked up lower back!
Preacher Hammer Curls
Set 1 x 12 reps with 30lbs
Set 2 x 12 reps with 30lbs
Set 3 x 12 reps with 30lbs
*Use a free weight preacher machine and a dumbbell to do hammer curls with one arm at a time. Hold the contraction for a 1 second count on each rep. I angled my arm so it was more like a cross body hammer curl.
Barbell Curls
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
*The key here is to hold the contraction for a split second while flexing as hard as possible at the top. I prefer to not bring the bar all the way up when my biceps are super pumped as I feel I lose tension. Find a range range of motion that works for you.
That concluded this primary back and biceps workout.
Train hard!
Mark