The following details my primary back and biceps workout as directed by my coach, John Meadows. I did switch up a couple exercises based on my goals and limitations. I was training at Kirkland Gold’s Gym with my bride.
One Arm Dumbbell Rows
Set 1 x 12 reps with 100lbs (warm-up)
Set 2 x 12 reps with 120lbs
Set 3 x 10 reps with 130lbs
Set 4 x 8 reps with 140lbs
Set 5 x 6 reps with 150lbs
*The key on this exercise today is to train explosively, so focus on driving your elbow up forcefully. It’s okay if you pause for a second at the bottom as well, but try to maintain good form as you go up in weight and down in reps.
It got a little sloppy, but here was my last set:
[youtube=https://www.youtube.com/watch?v=yrjfwfSGZWA]
Seated Pulley Rows
Set 1 x 10 reps with 170lbs
Set 2 x 10 reps with 180lbs
Set 3 x 10 reps with 180lbs
Set 4 x 10 reps with 180lbs
*The key is to use a supinated grip and focus on your lats throughout every rep. I rarely use a supinated grip – FYI. Don’t go so heavy that form is compromised to the point that you cannot flex and hold the contraction for 1 second on each rep.
Dumbbell Pullover
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 70lbs
Set 4 x 10 reps with 70lbs
*Standard form lying on the bench not across it.
Chins
I used the cheater machine – FYI.
Set 1 x 8 reps with assistance
Set 2 x 8 reps with assistance
Set 3 x 8 reps with assistance
Set 4 x 8 reps with assistance
*The key here is to flex and hold the contraction at the top for a 1 second count on every rep. Use as much assistance as necessary to make this happen. Also, keep rest breaks to 60 seconds or less.
Cambered Barbell Shrugs
I like the cambered bar because it allows me to center the weight when picking it up off the rack which saves my lower back. Also it forces me to use a wider grip to avoid the cambered part of the bar which I feel activates the traps more effectively.
Set 1 x 8 reps with 315lbs
Set 2 x 8 reps with 315lbs
Set 3 x 8 reps with 315lbs
Set 4 x 8 reps with 315lbs
*The key is to flex and hold the weight at the top (contracted position) for a 3 second count on every single rep.
EZ Bar Curls
Set 1 x 8 reps with 70lbs
Set 2 x 8 reps with 70lbs
Set 3 x 8 reps with 70lbs
Set 4 x 8 reps with 70lbs
*Use perfect form and flex hard for a second at the top of every rep.
Dumbbell Hammer Curls
Set 1 x 12 reps with 25lbs
Set 2 x 12 reps with 25lbs
Set 3 x 12 reps with 25lbs
Set 4 x 12 reps with 25lbs
*My arms were ridiculously pumped by the time I got here so I did each arm together until I couldn’t get any more reps and then alternated until I got a total of 12 reps with each arm. Keep rest breaks to less than 60 seconds.
That concluded this primary back and biceps workout.
Train hard!
Mark
