The following details my primary back workout from last Monday evening at Kirkland Gold’s Gym.  I was training with my bride.  As is normally the case this workout was designed by my coach, John Meadows.

 

One Arm Barbell Rows

 

Set 1 x 10 reps with 25lbs added (warm-up)

Set 2 x 10 reps with 50lbs added (warm-up)

Set 3 x 8 reps with 75lbs added (warm-up)

Set 4 x 8 reps with 85lbs added

Set 5 x 8 reps with 95lbs added

Set 6 x 8 reps (failure) with 105lbs added

 

*The key here once warmed up is to take small jumps until you fail at 8 reps.  Be sure to use a nice full range of motion. 3 working sets.

 

Seated Pulley Rows

 

Set 1 x 10 reps with 140lbs (warm-up)

Set 2 x 8 reps with 160lbs

Set 3 x 8 reps with 170lbs

Set 4 x 8 reps with 180lbs

Set 5 x 8 reps with 190lbs

 

*Use a wide pronate grip on these and don’t excessively bend at the waist.  Drive your elbows straight back and flex for a split second on each rep.  4 working sets.

 

Dumbbell Pullovers

 

Set 1 x 12 reps with 65lbs

Set 2 x 12 reps with 65lbs

Set 3 x 12 reps with 65lbs

Set 4 x 12 reps with 65lbs

 

*Lay on the bench, not across it for this exercise.  Really work the eccentric slowly and get a good stretch while maintaining tension in your lats.  Only bring the dumbbell to the top of your head to maintain the focus on your lats vs pecs.  4 working sets.

 

Away Facing Narrow Grip Pulldowns

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 160lbs

Set 3 x 8 reps with 160lbs

 

*Face away from the weight stack and tuck your lower back under the pad.  Lean back a bit and drive straight down with your elbows focusing on an intense contraction.  Slowly extend your arms on the eccentric portion of the movement.

 

Cambered Bar Shrugs

 

Set 1 x 10 reps with 225lbs (warm-up)

Set 2 x 6 reps with 315lbs

Set 3 x 6 reps with 315lbs

Set 4 x 6 reps with 315lbs

Set 5 x 6 reps with 315lbs

 

*Tuck your chin into your chest and do 4 sets of 6 reps with 6 second holds in the contracted position on each rep.  The goal is to maximize time under tension.

 

Here is a video as an example:

 

[youtube=https://www.youtube.com/watch?v=bHd5aYzqOYE]

 

Reverse  Hypers Alternated w/Cable Crunches

 

I alternated for 4 sets of the following:

 

Reverse Hyperextensions x 10 reps with 2 second holds in the contracted position

Immediately followed by…

Cable Crunches x 15 reps with 160lbs

 

That concluded this primary back workout.

 

Train hard!

Mark