The following details my primary back and biceps workout from this past week. It was designed by my coach, John Meadows, and performed at Kirkland Gold’s Gym along with my bride. Here is the workout…
Meadows Rows
I did these via the end of a chest supported t-bar row as per the picture below - FYI.
Set 1 x 15 reps with 25lbs added (warm-up)
Set 2 x 12 reps with 50lbs added (warm-up)
Set 3 x 10 reps with 75lbs added (warm-up)
Set 4 x 8 reps with 100lbs added
Set 5 x 8 reps with 100lbs added
Set 6 x 8 reps with 100lbs added
Set 7 x 8 reps with 100lbs added
*Get a good stretch at the bottom and drive your elbow up and back.
Pulldowns
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 180lbs
Set 3 x 8 reps with 180lbs
Set 4 x 8 reps with 180lbs
*The key here is to bring the weight down to the top of your head and hold the contraction for a split second before allowing the weight to come up and really stretch you. I prefer a wide, neutral grip handle.
Here is a video:
[youtube=https://www.youtube.com/watch?v=8TSqvj_7JfU]
Dumbbell Dead Stop Rows
Set 1 x 8 reps with 140lbs
Set 2 x 8 reps with 140lbs
Set 3 x 8 reps with 140lbs
*On this exercise you will set the dumbbell down on the ground and pause for a 1 second count before driving your elbow up and back on every rep.
EZ Bar Pullover
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 70lbs
*I opted to perform John’s standard dumbbell pullover with an EZ Curl Bar on a decline bench for a further range of motion today.
Dumbbell Shrugs
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 120lbs
*The key here is to hold the weight in the fully contracted position at the top for a 3 second count on every rep.
EZ Bar Curls
Set 1 x 10 reps with 60lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 60lbs
Set 4 x 10 reps with 60lbs
*Control the tempo of each rep and pause at the top flexing hard.
Hammer Curls
Set 1 x 10 reps with 25lbs
Set 2 x 10 reps with 25lbs
Set 3 x 10 reps with 25lbs
*Alternate arms until you’ve hit 10 reps with each. Squeeze as hard as possible throughout each rep and hold the contraction at the top for a 1 second count.
Machine Preacher Curls
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
*Control the tempo on each rep.
That concluded this primary back and biceps workout.
Train hard!
Mark