The following details my primary back workout from last night at Kirkland Gold’s Gym.  I was training with Christina and the workout was designed by my coach, John Meadows.

 

Hammer Strength DY Row

 

Set 1 x 10 reps with 2 plates (warm-up)

Set 2 x 10 reps with 2 plates + 25lbs (warm-up)

Set 3 x 10 reps with 3 plates

Set 4 x 10 reps with 3 plates

Set 5 x 8 reps + 4 forced reps with 3 plates + 10lbs -> Drop to 3 plates x 6 reps -> Drop to 2 plates x 4 reps + 10 second isohold

 

*Work up to a tough weight doing sets of 10 reps.  Once you hit a tough weight stay with it for 2 sets.  Finish with a drop set that included forced reps and 10 second isohold finisher in the contracted position.  I actually alternated each side even for the final drop set.

 

Pulldowns w/Forced Stretch

 

Set 1 x 10 reps with 160lbs

Set 2 x 10 reps with 160lbs

Set 3 x 10 reps with 160lbs

 

*I used a wide overhand grip and brought the bar to the top of my chest.  As I extended my arms at the top Christina forced the weight down a bit to facilitate a better stretch.  Have your training partner do this on every rep.

 

Seated Close Grip Pulley Rows

 

I used the narrow, close grip attachment for this exercise – FYI.

 

Set 1 x 12 reps with 190lbs

Set 2 x 12 reps with 190lbs

Set 3 x 12 reps with 190lbs -> drop to 100lbs x 8 reps

 

*The key here is to flex hard as you drive the elbows back on each rep.  I finished with a drop set and had Christina sit behind me on the drop to not allow me to arch backwards so I couldn’t cheat at all.

 

Dumbbell Pullover & Hammer Ground Base Shrugs

 

Dumbbell Pullover x 10 reps with 70lbs

Immediately followed by…

Hammer Shrugs x 12 reps with 280lbs

*Perform the standard Dumbbell Pullover by lying on the bench vs across it.  Really work the eccentric by lowering the dumbbell over a 3 second count.  On the Hammer Shrugs the key is to hold the weight in the contracted (top) position for a full 3 second count on every rep.  Perform the superset for a total of 3 rounds.

 

That concluded this back workout.

 

Train hard!

Mark