The following details my primary back workout from this past Thursday morning at Kirkland Gold’s Gym. It didn’t follow a specific design by my coach, John Meadows; however it included plenty of his techniques. Here is the workout…
Banded Chest Supported Row
I looped the band over the bar supporting the weight and ran it under a dumbbell I sat beneath it. It created increased tension at the top of the movement where you really flex your back. This is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html
Set 1 x 15 reps with 45lbs added + band (warm-up)
Set 2 x 12 reps with 70lbs added + band (warm-up)
Set 3 x 10 reps with 70lbs added + band (warm-up)
Set 4 x 8 reps with 100lbs added + band
Set 5 x 8 reps with 110lbs added + band
Set 6 x 8 reps with 120lbs added + band
Set 7 x 8 reps with 130lbs added + band
Set 8 x 8 reps with 140lbs added + band
*I used a semi pronate grip and really focused on the contraction at the top of each rep. Keep adding weight doing sets of 8 reps until you can barely get your 8 reps.
One Arm Dumbbell Rows
Set 1 x 10 reps with 100lbs (feeder set)
Set 2 x 6 reps with 140lbs
Set 3 x 6 reps with 140lbs
Set 4 x 6 reps with 140lbs
Set 5 x 6 reps with 140lbs
*Standard dumbbell rows with a heavy weight and lower reps.
Reverse Facing Stretch Pulldowns
I attach straps for the pulldowns similar to this: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 130lbs
*This exercise is designed to loosen up your shoulders and stretch the upper lats.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=2Mg7TEbzGSw]
Heavy Ascending Seated Pulley Rows
This was really performed as one huge ascending set. The rest break between sets was just long enough for me to change the weight and reapply my lifting straps on the close grip handle.
Set 1 x 5 reps with 210lbs
Set 2 x 4 reps with 220lbs
Set 3 x 3 reps with 230lbs
Set 4 x 2 reps with 240lbs
Set 5 x 1 rep with 250lbs
*Perform these using a neutral, close grip attachment. Time between sets is just long enough to change the weight.
Lat Pulldowns
This here is an awesome technique for a finishing exercise. I used a medium-wide, neutral grip attachment. Here is exactly what I did...
140lbs x 12 reps, then hold in stretched position for 45 seconds
Immediately drop to…
130lbs x 12 reps and then hold in the stretched position for 45 seconds
Immediately drop to…
120lbs x 11 reps and then hold in the stretched position for 45 seconds
*The goal is to alternate continuously between pumping the muscle and stretching the muscle for 3 rounds.
Reverse Hypers
Sets 1 through 3 x 10 reps with bodyweight only
*I placed a pad on a plyo platform so my legs were hanging straight down and then did reverse hypers. We don’t have an actual reverse hyper machine at Gold’s Gym, but these are great for my lower back.
That concluded this primary back workout. It was quite a bit of volume coupled with some heavier weight, but I was feeling great today.
Train hard!
Mark