The following details my primary back workout from Wednesday morning at Kirkland Gold’s Gym. I trained alone. The workout was designed by my coach – John Meadows.
Cable Rows
Set 1 x 10 reps with 110lbs (warm-up)
Set 2 x 10 reps with 130lbs (warm-up)
Set 3 x 10 reps with 150lbs (warm-up)
Set 4 x 10 reps with 200lbs
Set 5 x 10 reps with 200lbs
Set 6 x 10 reps with 200lbs
*I attached two single handles to allow for my elbows to travel a little further back for a better contraction. The key is to hold the flexed position for a 1 second count on each rep.
Dumbbell Row Deadstops
Set 1 x 8 reps with 100lbs (feeder set)
Set 2 x 8 reps with 120lbs
Set 3 x 8 reps with 130lbs
Set 4 x 8 reps with 140lbs
*These are normal dumbbell rows, but you set the dumbbell on the ground and then drive your elbow up as hard as possible. Even though you are pausing each rep at the bottom and training explosively, don’t get sloppy with your form.
Dumbbell Pullover
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 vs across it. Work the stretch and don’t come up all the way to ensure constant tension on the lats.
Cambered Bar Shrugs
Set 1 x 10 reps with 135lbs (feeder set)
Set 2 x 10 reps with 225lbs (feeder set)
Set 3 x 10 reps with 315lbs
Set 4 x 10 reps with 315lbs
Set 5 x 10 reps with 315lbs
*I love these with a cambered bar because it allows me to center the weight and keep the stress off my lower back. Once you reach your working weight hold the contraction for a 2 second count at the top on each rep.
Reverse Hyperextensions
Set 1 x 20 reps
Set 2 x 20 reps
Set 3 x 16 reps
*Get at least 20 reps on your first set. I lost reps on my last one. Hold the flexed position for a 1 second count on each rep.
That concluded this primary back workout.
Train hard!
Mark