The following details my primary back workout that I performed Wednesday night at Kirkland Gold’s Gym.  I was training with bride Christina and this workout was designed by my coach, John Meadows.

 

One Arm Barbell Rows

 

Set 1 x 10 reps with one 25lb plate (warm-up)

Set 2 x 10 reps with two 25lb plates (warm-up)

Set 3 x 8 reps with three 25lb plates (warm-up)

Set 4 x 8 reps with three 25lb and one 10lb plates

Set 5 x 8 reps with three 25lb and two 10lb plates

Set 6 x 8 reps with three 25lb and three 10lb plates

 

*Get a few warm-ups in and then do sets of 8 reps with a tough weight.  I choose to go up a bit each set with 10lb plates.

 

Single Arm Hammer Pulldowns

 

John called for single arm supinated pulldowns, but we used the Unilateral Hammer Strength Pulldown instead, doing one arm at a time.

 

Set 1 x 10 reps with 2 plates

Set 2 x 10 reps with 2 plates

Set 3 x 10 reps with 2 plates

 

*Really focus on a full range of motion and deliberately flex hard in the contracted position at the bottom.

 

Christina hate’s videos, but I snuck this one in.  She’s in really good shape, but has no plans to get back on stage after winning the Washington NPC Ironman Figure Overall in 2003, ha!

[youtube=https://www.youtube.com/watch?v=v7ei4lathVM]

 

This was my set…

[youtube=https://www.youtube.com/watch?v=lvhxaIcfz6E]

 

Away Facing Pulldowns

 

I left my Flexolate straps at a gym while on vacation a couple weeks ago, so I used the narrow, neutral grip attachment.

 

Set 1 x 10 reps with 120lbs

Set 2 x 10 reps with 120lbs

Set 3 x 10 reps with 120lbs

 

*I love this exercise, but only if I go really light so I can focus on the contraction.  It helps if you hold the contraction for a split second at the bottom on each rep and focus on dropping your shoulders away from your ears.

 

Here is a video:

[youtube=https://www.youtube.com/watch?v=Jur8WSA4NW8]

 

Dumbbell Pullover & Hammer Ground Base Shrugs

 

Dumbbell Pullover x 12 reps with 65lbs

Immediately followed by…

Hammer Ground Base Shrugs x 10 reps with 2 plates each side

 

*Use the standard form on the dumbbell pullovers by lying on the bench vs across it.  Lower the dumbbell with a 3 second eccentric on each rep.

**On the Hammer Ground Base shrugs the key is to hold the contraction at the top for a 3 second count on every rep.  These should burn by the end and fill your traps with blood.  I used the Hammer Strength piece for the shrugs because I am able to stand in the middle and center the weight thereby taking the strain off my lower back.  Perform this superset for a total of 3 rounds.

 

That concluded this back workout.

 

Train hard!

Mark