This workout consisted of my primary back workout for the week as designed by my coach John Meadows. I did a couple of these exercises on my secondary workout last week so I made some slight changes to the program. Here is the workout…

Meadow Rows

John had one arm barbell rows, but since I did those 4 days ago on a secondary back workout I opted for Meadow Rows. I grabbed the end of a T-Bar row for this exercise.

Set 1 x 12 reps with 25lbs added (warm-up)
Set 2 x 10 reps with 50lbs added (warm-up)
Set 3 x 8 reps with 75lbs added
Set 4 x 8 reps with 85lbs added
Set 5 x 8 reps with 95lbs added
Set 6 x 8 reps with 100lbs added

*Get a good stretch and drive the elbow up and back.

Dumbbell Pullovers

Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 70lbs

*Lay on the bench vs across it. Increase the range of motion as you stretch out your lats with each set, but only bring the dumbbell to forehead level to keep the tension on your lats the entire time.

Partial Pulldowns

Set 1 x 8 reps with 220lbs
Set 2 x 8 reps with 220lbs
Set 3 x 8 reps with 220lbs

*The key here is to do partial reps and allow the weight to stretch you at the top. I used a wide, pronate grip and only brought the bar down to forehead level before extending my arms back out and relaxing my scapulae at the top to facilitate a better stretch.

Single Arm Supinated Alternating Hammer Pulldowns

I did this exercise last week on my secondary workout, but did it again as part of today’s primary workout because John had supinated pulldowns on the list. This is one of my favorite exercises because I can really feel my lower lats contracting.

Set 1 x 10 reps each side (alternating) with 80lbs each side
Set 2 x 10 reps each side (alternating) with 80lbs each side
Set 3 x 10 reps each side (alternating) with 80lbs each side

*Flex hard at the bottom. Here is a video from my previous workout:



Face/Chest Pulls

Set 1 x 12 reps with 90lbs
Set 2 x 12 reps with 100lbs
Set 3 x 12 reps with 110lbs

*Attach a rope to the seated pulley row and pull it into your chest while contracting your traps and middle back. Do not lean forward on the reps, rather simply stay upright and pull the rope flexing hard on the contracted portion.

Banded Good Mornings

I used this band: elitefts™ Pro Strong Resistance Band.

3 Sets of 12 reps with band

*Simply loop the band behind your neck and stand on the other end. Hinge at the waist.

That concluded this primary back workout. Hit me up with any questions your may have via the Q&A!