This was my primary back workout that I performed Wednesday morning at Kirkland Gold’s Gym. John Meadows programs the majority of my workouts, so credit goes to him. Here is what the workout included…
Meadows Rows Superset w/One Arm Barbell Rows
I added weight to a barbell attached to a Ground Base similar to this: https://www.elitefts.com/core-blaster-1-1.html
Set 1 x 10 reps (each exercise) with 25lbs added (warm-up)
Set 2 x 8 reps (each exercise) with 50lbs added (warm-up)
Set 3 x 6 reps (each exercise) with 75lbs added (warm-up)
Set 4 x 6 reps (each exercise) with 85lbs added
Set 5 x 6 reps (each exercise) with 85lbs added
Set 6 x 6 reps (each exercise) with 85lbs added
Set 7 x 6 reps (each exercise) with 85lbs added
*The reps listed are for EACH exercise. Therefore, once you get to a decent working weight you will do 6 reps of Meadow Rows immediately followed by 6 reps of One Arm Barbell Rows. Rest for a few seconds and then perform the same with the other arm. Rest about 90 seconds after doing both sides and then repeat.
Set 1 x 12 reps with 100lbs
Set 2 x 12 reps with 100lbs
Set 3 x 12 reps with 100lbs
Set 4 x 12 reps with 100lbs
*The key today on this exercise is holding the weight at the top (contracted position) for a full 3 second count on every rep. Flex your traps as hard as possible for those 3 seconds.
MAG Medium Parallel Grip Pulldowns
Here is the attachment I used today on this exercise: https://www.elitefts.com/mag-medium-grip-neutral.html
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 180lbs
Set 4 x 8 reps with 190lbs
*The key here is to really stretch your lats at the top on these and drive your elbows down hard while keeping your back arched.
Perform this face down on an incline utility bench.
Set 1 x 10 reps with 55lbs
Set 2 x 10 reps with 55lbs
Set 3 x 10 reps with 55lbs
Set 4 x 10 reps with 55lbs
*Keep your elbows flared out to the side (hand pronate) as you row to engage the rhomboids. Allow your middle back to open up and stretch at the bottom. Fight to hold the contraction for a 1-second count at the top.
That concluded today’s workout.