The following details my primary back and biceps workout from Monday night at Kirkland Gold’s Gym. The programming was loosely based on direction from John Meadows whom I compensate to design my workouts. Christina joined me and here is what we did…
Hammer Strength Pulldowns
I used the unilateral pulldown machine with supinate grip – FYI.
Set 1 x 10 reps with 1 plate/side (warm-up)
Set 2 x 8 reps with 2 plates + 25lbs/side
Set 3 x 8 reps with 2 plates + 25lbs/side
Set 4 x 8 reps with 2 plates + 25lbs/side
Set 5 x 8 reps with 2 plates + 25lbs/side
*The key here is to get a good stretch at the top and drive your elbow down holding the contraction for a split second at the bottom/contracted position on each rep.
Meadows Rows
I used the end of the chest supported T-bar row machine – FYI.
Set 1 x 10 reps with three 25lb plates
Set 2 x 10 reps with three 25lb plates
Set 3 x 10 reps with three 25lb plates
Set 4 x 10 reps with three 25lb plates
*The key here is use a full range of motion. You should feel your upper-middle back stretching at the start of the movement before driving your elbow up and contracting hard.
Modified Pulley Rack Pulls
I use a few of these to protect over stretching my lower back at the beginning of the movement: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 7 reps with 250lbs
Set 2 x 7 reps with 250lbs
Set 3 x 7 reps with 250lbs
Set 4 x 7 reps with 250lbs
Here is a video with some form explanation:
[youtube=https://www.youtube.com/watch?v=kU8Sq6gogjg]
Banded Dumbbell Pullovers
I increased the band tension today by using this one: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 12 reps with 50lbs + band
Set 2 x 12 reps with 50lbs + band
Set 3 x 12 reps with 50lbs + band
*Work the stretch and don’t bring the dumbbell up so high that you make this into a pec exercise. The goal is to stretch out your already pumped lats.
Chest Supported T-Bar Rows
I used an eccentric overload technique on each set here – FYI.
Set 1 x 8 reps with 70lbs added + eccentric overload
Set 2 x 8 reps with 70lbs added + eccentric overload
Set 3 x 8 reps with 70lbs added + eccentric overload
*The key here is to allow the weight to briefly stretch you at the bottom, drive your elbows back while keeping them high, hold the contraction for a 1 second count and finish with your training partner forcing the weight back down by adding tension to the eccentric phase of the exercise. Resist as much as possible on the negative.
Superset: Barbell Curls & American Gridiron Bar Curls
This is the American Gridiron Bar: https://www.elitefts.com/american-gridiron-bar.html.
Barbell Curls x 8-10 reps with 60lbs
Immediately followed by…
American Gridiron Bar Curls x 8 reps with bar only
*On the barbell curls flex hard in the contracted position on each rep. I started with 10 reps, but lost a few by the 4th round of this superset. Go immediately to the American gridiron bar and curl with your palms facing partially down to hammer the brachialis and brachioradialis. Perform the superset for 4 rounds.
That concluded this primary back and biceps workout.
Train hard!
Mark