Primary Back Workout

This is my back workout from this past Monday.  It’s the last primary workout of my 12 week program designed by John Meadows.  Here is the workout…

 

Hammer Rows

 

Set 1 x 12 reps with 2 plates each side (warm-up)

Set 2 x 12 reps with 2 plates each side (warm-up)

Set 3 x 12 reps with 3 plates each side

Set 4 x 10 reps with 3 plates and 25’s each side

Set 5 x 8 reps with 3 plates and 35’s each side

 

*These were performed one side at a time.  After warming up selected a weight that’s difficult, but not so much that you can’t flex your back hard on each rep.  Pyramid up in weight and down in reps.

 

Behind-the-neck Pulldowns

 

These are rare in a Meadows program; otherwise I would have skipped them because of my lack of shoulder/chest flexibility.

 

Set 1 x 8 reps with 120lbs

Set 2 x 8 reps with 120lbs

Set 3 x 8 reps with 120lbs

Set 4 x 8 reps with 120lbs

 

*Only bring the bar to the back your head and its okay to lean forward a bit.  I go very light so that I am able to hold the contraction for a 2 second count on each rep.

 

Seated Pulley Rows

 

John called for Smith Machine Deads, but my lower back is finally feeling better and I didn’t want to screw it up.  I opted for pulley rows.

 

Set 1 x 6 reps with 220lbs

Set 2 x 6 reps with 230lbs

Set 3 x 6 reps with 240lbs

Set 4 x 6 reps with 250lbs

 

*Use a neutral, close grip attachment and really work on driving your elbows back on each rep.

 

Prone Dumbbell Shrugs

 

John called for face pulls, but I opted for prone dumbbell shrugs.

 

Set 1 x 12 reps with 80lbs

Set 2 x 12 reps with 80lbs

Set 3 x 12 reps with 80lbs

Set 4 x 12 reps with 80lbs

 

*The key here is to lay face down on an incline bench.  Relax your back and allow your arms to hang and then pull your shoulder blades together and squeeze the middle back and traps for a full 2-second count on every rep.  Make these hard!

 

That concluded my workout.

 

Train hard!

Mark

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