This was my primary back workout from last Wednesday morning at Kirkland Gold’s Gym.  It was inspired by my coach, John Meadows.

 

One-Arm Cable Rows

 

Set 1 x 15 reps with 70lbs (warm-up)

Set 2 x 15 reps with 70lbs (warm-up)

Set 3 x 12 reps with 90lbs

Set 4 x 10 reps with 100lbs

Set 5 x 8 reps with 110lbs

 

*Sit with your left leg off the bench and row with your right arm, and then switch sides.  I started each row with my hand in a neutral position and went to a semi-supinate position as I drove my elbow back.  Really focus on contracting your lower lat on each rep.

 

Pronate Dumbbell Rows

 

Set 1 x 95lbs x 12 reps

Set 2 x 100lbs x 10 reps

Set 3 x 110lbs x 8 reps

 

*Bend 90 degrees at the waist, place one hand on the dumbbell rack for support and keep your elbow out to the side while rowing with a pronate grip with the other arm.  Get a good stretch at the bottom, drive up with the elbow and contract the upper/middle back.

 

Wide Pronate Grip Lat Pulldowns

 

Set 1 x 12 reps with 150lbs

Set 2 x 10 reps with 160lbs

Set 3 x 8 reps with 170lbs

 

*I don’t do these very heavy because I feel like I get more out of them when I pause and flex my back for a second in the contracted position on each rep.

 

Narrow Neutral Grip Pulldowns

 

Set 1 x 12 reps with 150lbs

Set 2 x 10 reps with 160lbs

Set 3 x 8 reps with 170lbs

 

*Same as with the wide grip lat pulldowns – flex and hold the contraction for 1 second one each rep.

 

Trap Bar Deads/Shrugs Superset w/Dumbbell Pullovers

 

Here is the type of bar I used on the deads/shrugs: https://www.elitefts.com/trap-bar.html

 

On the Trap Bar Deads/Shrugs I pulled the weight from the floor, did 3 shrugs, set the weight back down on the floor, paused, pulled from the floor, did 3 shrugs, set the weight back down on the floor, etc.  Do this until you’ve done 4 deadlifts and 12 shrugs total before moving to the dumbbell pullovers.

 

Trap Bar Deads(4)/Shrugs(12) x 225lbs

Immediately followed by…

Dumbbell Pullovers x 10 reps with 60lbs

 

*Perform the superset for a total of 4 rounds.

 

That concluded this primary back workout.

 

Train hard!

Mark