The following details my primary back workout from this past Wednesday morning.  The workout was designed by my coach, John Meadows.

 

One Arm Barbell Rows Superset w/Chest Supported Rows

 

Perform several warm-up sets pyramiding up in weight before jumping into working sets.

 

One Arm Barbell Row x 8 reps with 100lbs added to the bar

Superset with…

Chest Supported Row x 6 reps with 115lbs added

 

*Focus on keeping your elbow tight to your side on the one arm barbell rows to target the lower lats.  On the chest supported rows I used the semi-pronate handles.  Perform the superset 5 times for a total of 10 working sets.

 

Cable Pulley Rows

 

I used this attachment for this exercise: https://www.elitefts.com/mag-medium-grip-neutral.html.

 

Set 1 x 8 reps with 180lbs

Set 2 x 8 reps with 190lbs

Set 3 x 8 reps with 200lbs

Set 4 x 8 reps with 210lbs

 

*If you don’t have access to the MAG attachment, just use a medium wide neutral grip.  Pull into your abdomen and contract hard on each rep.

 

Partial Pulldowns

 

Set 1 x 8 reps with 200lbs

Set 2 x 8 reps with 210lbs

Set 3 x 8 reps with 210lbs

 

*Use a heavier weight than normal, stretch hard at the top and pull the bar down to the top of your forehead.

 

Reverse Hyperextensions

 

Gold’s Gym in Kirkland doesn’t have a reverse hyper unfortunately, but I improvised and did them laying on an adjustable plyo platform that was attached to a cage upright.  I put a mat on it and allowed my legs to hang straight down at the bottom.

 

Sets 1 thru 3 x 10 reps with bodyweight

 

*Simply hinge at the waist and try to raise your feet up until your legs are parallel to the floor - that's one rep.

 

That concluded this primary back workout.

 

Train hard!

Mark