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.

PicsArt_10-29-02.42.36

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