The following details my recent primary back and biceps training session. My program got a little messed up with a sickness that’s been making its rounds in my family. I’m a meathead so I only took one day off, whereas my bride missed about a week of workouts. This session was largely designed by my coach, John Meadows. Here is what I did…
Seated Pulley Dead-Stop Rows
I performed a few warm-up sets before launching into my working sets – FYI. I attached a few carabiners to minimize bending at the waist, available here: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 8 reps with 170lbs
Set 2 x 8 reps with 170lbs
Set 3 x 8 reps with 170lbs
Set 4 x 8 reps with 170lbs
*The key here is to allow the weight to bottom out, pause for a brief second, then tense your lats and explode while driving your elbows back as far as possible. Briefly holding the contraction so you know you didn’t get the weight to the contracted position with momentum alone.
Dumbbell Rows
Set 1 x 8 reps with 130lbs
Set 2 x 8 reps with 130lbs
Set 3 x 8 reps with 130lbs
Set 4 x 8 reps with 130lbs
*Nothing fancy here, just smash some heavy rows through a full range of motion. Allow the weight to stretch you at the bottom before driving your elbow back.
Cable Pullovers w/Exercise Ball
Set 1 x 12 reps with 120lbs
Set 2 x 12 reps with 120lbs
Set 3 x 12 reps with 120lbs
*I used a rope attachment here. Focus on getting a good stretch and keeping tension on your lats the entire time.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=s_e0NkSKoWE]
Close Grip Pulldowns
Set 1 x 10 reps with 130lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 130lbs
Set 4 x 10 reps with 130lbs
*Use a neutral grip and sit up straight to get a good stretch at the top. Tilt back slightly as you bring your elbows down and hold the contraction for a brief moment while flexing your lats as hard as possible.
Wide Grip Chins
Set 1 x 8 reps with assistance
Set 2 x 8 reps with assistance
Set 3 x 8 reps with assistance
*The key here is to only pull until your upper arm is at 90 degrees. Focus on the stretch at the bottom of the movement as that’s the portion we want to work here.
Modified Reverse Hyperextensions
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
Set 3 x 10 reps with bodyweight
*I’m doing these more for lower back rehab than anything else.
Here is a video from a previous workout to show my set-up:
[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]
Spider Curls
Set 1 x 14 reps with 15lbs
Set 2 x 12 reps with 17.5lbs
Set 3 x 10 reps with 20lbs
Set 4 x 8 reps with 22.5lbs
Set 5 x 6 reps with 25lbs
*Lay face down on a slightly inclined utility bench with your arms hanging straight down from the top. Smash the dumbbells together with your palms pronated (facing up) while curling. Hold the contraction for a one second count at the top on each rep.
The movement is similar to this, but with dumbbells:
[youtube=https://www.youtube.com/watch?v=uvtKK7akAgU]
American Gridiron Bar Curls
Here is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 20 reps with bar only
Set 2 x 15 reps with bar only
Set 3 x 10 reps with bar only
Set 4 x 5 reps with bar only
*Curl with your palms in a semi-neutral/pronate position and only take 45 second rest breaks between sets.
That concluded this primary back and biceps workout.
Train hard!
Mark