The following details my primary back and biceps workout from last Wednesday night at Kirkland Gold’s Gym. I trained with Christina and as normal the workout was largely programmed by my coach, John Meadows. Here is the workout…
One Arm Barbell Rows
Set 1 x 15 reps with two 10lb plates (warm-up)
Set 2 x 15 reps with three 10lb plates (warm-up)
Set 3 x 10 reps with four 10lb plates (warm-up)
Set 4 x 8 reps with seven 10lb plates
Set 5 x 8 reps with eight 10lb plates
Set 6 x 8 reps with nine 10lb plates
*Do plenty of warm-ups and then start grinding out sets of 8 reps. I prefer using 10lb plates to allow for a greater range of motion. It makes for a lot of plates by the end. Keep going up in weight until you can barely get 8 reps with good form.
Single Arm Supinated Pulldowns
Set 1 x 8 reps with 90lbs
Set 2 x 8 reps with 90lbs
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 90lbs
*The key here is to sit sideways on the seat with your working arm on the outside/furthest away from the weight stack. Pronate your wrist at the top and stretch way up before pulling back down and supinating your wrist at the bottom to facilitate a good contraction in the lower lats.
MAG Wide Grip Pulldowns
My gym invested in this MAG attachment: https://www.elitefts.com/mag-wide-grip.html.
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
*The key here is to use perfect form through a full range of motion. Stretch up at the top and drive the elbows down at the bottom.
Here is a video:
[youtube=https://www.youtube.com/watch?v=20xelSjrh-U]
Hammer Shrugs
I love using the horizontal Hammer Chest Press for shrugs as I am able to center the weight and not mess with my lower back.
Set 1 x 10 reps with 3 plates/side
Set 2 x 10 reps with 4 plates/side
Set 3 x 10 reps with 5 plates/side
*The key here is to hold the contraction at the top for a full two second count on each rep.
Barbell Lap Curls
I got this idea from a training tip on T-Nation - FYI. It was not part of John’s program today.
Set 1 x 12 reps with 70lbs
Set 2 x 12 reps with 70lbs
Set 3 x 12 reps with 70lbs
Set 4 x 12 reps with 70lbs
*The key here is to train explosively. Your biceps should already be warm from all the pulling movements on back. Also, the bar only comes down to your lap so you’re not explosively curling with the biceps fully stretched which would be dangerous. Pause/rest the bar on your lap for about 1 second and then violently curl the weight up. The rep speed will slow over time as you progress through each set, but still aim for explosiveness.
Seated Dumbbell 5-4-3 Curls
Set 1 x 5-4-3 reps with 25lbs
Set 2 x 5-4-3 reps with 20lbs
Set 3 x 5-4-3 reps with 20lbs
*The key here is to curl one arm about ¾ of the way up and hold the contraction while curling the other arm for 5 full range reps, then alternate and perform reps with the arm that was in a static hold while holding the contraction with the opposite. Follow this with 4 reps and then 3 reps. So you do a total of 12 reps with each arm and hold in the ¾ contraction position with the non-curling arm. These will burn!
Log Bar Curls
I used the following bar for this exercise: https://www.elitefts.com/shop/bars-weights/specialty-bars/elitefts-multi-grip-log-bar.html.
Set 1 x 10 reps (narrow grip) with 60lbs
Set 2 x 10 reps (medium grip) with 60lbs
Set 3 x 10 reps (wide grip) with 60lbs
*Keep your elbow slightly forward of your torso and pinned to your sides so you use perfect form. Control the rep speed and hold the contraction at the top for a split second.
That concluded this primary back and biceps workout.
Train hard!
Mark