Secondary Back Workout

This is a secondary back workout that I performed last night at Gold’s Gym in Kirkland.  Christina joined me so I was able to get videos of a few exercises.  Here is the workout…

 

One Arm Barbell Rows

 

Set 1 x 12 reps with one 25lb plate (warm-up)

Set 2 x 12 reps with two 25lb plates (warm-up)

Set 3 x 10 reps with three 25lb plates (warm-up)

Set 4 x 10 reps with four 25lb plates each side

Set 5 x 10 reps with four 25lb plates each side

Set 6 x 10 reps with four 25lb plates each side

Set 7 x 10 reps with four 25lb plates each side

 

*I focus on a full range of motion, but with little movement in the hips.  This is a secondary workout, so stop short of failure.

 

Here is a video:

 

BTW, I’m wearing my new favorite training shorts; a collaboration between Elitefts and GASP.  Check them out here: https://www.elitefts.com/gasp-squatter-mesh-short.html

 

Banded One Arm Low Supinated Machine Row

 

I did a feel set and then dropped down the 5lb increment that has a knob on which I was able to attach a Pro Micro Resistance Band for added tension in the contracted position.  Here is the band: https://www.elitefts.com/pro-micro-resistance-band.html

 

Set 1 x 10 reps with 85lbs + band

Set 2 x 10 reps with 85lbs + band

Set 3 x 10 reps with 85lbs + band

Set 4 x 10 reps with 85lbs + band

 

*The goal here is to really engage the lower lats.  The addition of the band will help facilitate a massive contraction so don’t go crazy on the weight used.  Drive the elbow back and flex the lower lats hard for a split second on every rep.

Here is a video:

Assisted Pull-Ups

 

We did neutral close grip on the one arm barbell rows, semi-supinated grip on the one arm banded machine rows, so now use a wide pronate grip on this exercise.

 

Set 1 x 10 reps with 70lbs of assistance

Set 2 x 10 reps with 70lbs of assistance

Set 3 x 10 reps with 70lbs of assistance

Set 4 x 10 reps with 70lbs of assistance

 

*I add a decent amount of assistance on this exercise.  You will notice I kind of try to allow the weight to bottom out at the top of the movement and really focus on arching my back, keeping my chest out and flexing hard at the top.

 

Here is a video of the exercise:

 

One Arm Pull-Downs

 

I sit sideways on a lat pulldown and attach a single handle for this exercise.

 

Set 1 x 10 reps with 90lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 75lbs

Set 4 x 10 reps with 75lbs

 

*The goal is to really stretch the lat at the top and drive the elbow down and back while contracting the lower lat at the bottom.  My form started to get sloppy so I dropped the weight to get 10 perfect reps on the final two sets.  Pronate the hand at the top and supinate at the bottom.

 

That concluded this secondary back workout.

 

Train hard!

Mark

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