I performed this primary back workout at Kirkland Gold’s Gym on Thursday morning. It’s part of a new 12-week program as designed by my coach, John Meadows.
One Arm Barbell Rows
Set 1 x 15 reps with 10lbs added (warm-up)
Set 2 x 12 reps with 20lbs added (warm-up)
Set 3 x 10 reps with 30lbs added (warm-up)
Set 4 x 8 reps with 40lbs added (warm-up)
Set 5 x 8 reps with 60lbs added
Set 6 x 8 reps with 60lbs added
Set 7 x 8 reps with 60lbs added
Set 8 x 8 reps with 60lbs added
*I went back to adding 10lb plates on this exercise because I can get a better range of motion and feel my back working better. Focus on contracting your lat at the top of each rep vs. just moving weight. Make these hard with perfect form.
Chest Supported Rows
Set 1 x 6 reps with 1 plate (feeder set)
Set 2 x 6 reps with 2 plates (feeder set)
Set 3 x 6 reps with 3 plates
Set 4 x 6 reps with 3 plates
Set 5 x 6 reps with 3 plates
*Work up to a weight which is heavy and yet you’re still able to train somewhat explosively. Use a semi-neutral grip vs pronate and get a full range of motion driving the elbows back hard at the top.
Incline Dumbbell Shrugs
Set 1 x 12 reps with 100’s
Set 2 x 12 reps with 100’s
Set 3 x 12 reps with 100’s
*Lay face down on an incline bench and shrug the dumbbells up. Hold the contraction for a 1 second count on each rep. The angle should force you to feel these in the mid-traps.
Low Pulley Rows
Set 1 x 6 reps with 200lbs
Set 2 x 6 reps with 210lbs
Set 3 x 6 reps with 220lbs
Set 4 x 6 reps with 230lbs
Set 5 x 6 reps with 240lbs
*Use a medium-wide pronate grip. Drive the elbows back and flex hard in the contracted position.
Reverse Hypers
Set 1 x 20 reps
Set 2 x 20 reps
*Do whatever it takes to get to 20 reps on both sets, but don’t get sloppy. Hold the contraction for a split second on every rep. I had to pause at the 12th and 16th reps on the second set to get all 20 reps.
That concluded this primary back workout.
Train hard!
Mark
Just curious how your new split looks like, is anything done twice during the week like with previous splits...?
Best regards!
I've missed a few of my secondary workouts the past week, but I'll religiously follow this split in another couple weeks when I begin prepping for competition:
Mon - Primary legs
Tues - Primary chest and shoulders
Wed - Primary Back
Thurs - Secondary legs
Fri - Secondary chest and shoulders
Sat - Secondary back
Sun - Arms
All the best!
Mark
Keep up the good work, best regards wish you all the best in the competition from bosnia and herzegovina, europe
alen
One arm barbell rows are when you grab the bar just before the collar and part in which weight is loaded. On one arm barbell rows your elbow travels back while staying close to your side. Meadows Rows are where you grab the absolute end of the bar where weight is loaded and stand perpendicular to the bar. On Meadows Rows your elbow stays out to the side as you drive back working more upper/middle back.
Hope this helps!
Mark
For your secondary workouts per your split above, how many sets do you usually do per bodypart? I remember in a previous comment you said that everything is explosive with none of the intensity techniques, so I'm guessing nothing on that day is to failure?
Nick
I typically do 4 sets per exercise and 4 exercise per body part on secondary workouts. Yes, I stop short of failure on secondary days as well.
All the best!
Mark