The following details my primary back workout as designed by my coach, John Meadows.  I modified a few things, but this is largely a workout attributable to John.  I was wrapping up a 12-week program here.

 

Wide Grip Pulldowns Superset w/Close Grip Pulley Rows

 

Do chins if you can get a solid 8 reps.  I can’t, at least not at my off-season weight, so I did wide grip pulldowns to the front for the first exercise.  Do a few rounds of lighter weight to warm up before launching into working sets.

 

Wide Grip Pulldowns x 8 reps with 180lbs

Immediately followed by…

Close Grip Pulley Rows x 8 reps with 190lbs

 

*Perform the superset for a total of 4 rounds.  Stretch good at the top of the pulldowns and hold the contraction for a split second on the pulley rows.

 

Pullovers

 

Set 1 x 12 reps with 60lbs

Set 2 x 12 reps with 60lbs

Set 3 x 12 reps with 60lbs

 

*Lay on the bench with head hanging off, not across it. Only bring the dumbbell up to forehead level to maintain tension on the lats and work the stretch at the bottom.

 

Chest Supported Rows

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 100lbs

Set 3 x 10 reps with 100lbs

 

*I used a semi-neutral grip.  Extend your arms and allow your lats and middle back to stretch at the bottom before driving your elbows back flexing hard in the contracted position.

 

Cambered Barbell Shrugs

 

My lower back tends to act up when I hold weight out in front of me.  The cambered bar made these perfect as I was able to center the weight.  It also forced me to use a little wider grip which actually felt like it facilitated better activation of my traps.

 

Set 1 x 8 reps with 225lbs (warm-up)

Set 2 x 12 reps with 315lbs

Set 3 x 12 reps with 315lbs

Set 4 x 12 reps with 315lbs

Set 5 x 25 reps with 225lbs

 

 

*Do 3 sets of 12 reps with a 2 second hold in the contracted position.  On your final set, drop the weight and pump out 25 reps.

 

Here is video of the final set to show the set-up I used:

 

[youtube=https://www.youtube.com/watch?v=kdkqQogtFnc]

 

Rope Low Cable Rows

 

Set 1 x 12 reps with 100lbs

Set 2 x 12 reps with 100lbs

Set 3 x 12 reps with 100lbs

 

*Pull your elbows straight back and flex your traps.  Don’t focus on lats here.  After the shrugs you should be able to easily put the stress on the upper/middle traps.  Flex hard in the contracted position for a split second.

 

Reverse Hypers

 

Set 1 x 15 reps

Set 2 x 15 reps

Set 3 x 15 reps

 

*Hold the contraction for a 1 second count on each rep.

 

That concluded this primary back workout.

 

Train hard!

Mark