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1/16/2014 5:14:13 PM - Mark Dugdale
Back 1.15.14

Trained solo for this workout so no video clips. This workout was somewhat similar to my secondary back workout which I don’t post to my training log due to redundancy. As always credit for this workout design goes to John Meadows.

Here is exactly what I did for this back workout…

Smith Bent Over Rows

Set 1 x 15 reps with 135lbs (warm-up)
Set 2 x 15 reps with 155lbs (warm-up)
Set 3 x 12 reps with 175lbs (warm-up)
Sets 4 thru 7 x 10 reps with 225lbs (4 working sets)

*The idea here is to set the weight down for a split second between each rep. This means you need to set the stops on the Smith Machine so the bar is mid-shin at the bottom. Train explosively after the split second pause at the bottom on all reps of each set.

Dumbbell Rows

Set 1 x 10 reps with 135lbs
Set 2 x 10 reps with 140lbs
Set 3 x 10 reps with 145lbs
Set 4 x 10 reps with 150lbs

*This is my go-to exercise for back. I cannot do heavy deadlifts due to a jacked up lower back. Even bent over rows can put too much stress on my lower back. One-arm dumbbell, one-arm barbell and Meadow Rows are my favorites! Grind out sets of 10 going up in weight each set until you cannot get 10 anymore. I stopped at 150’s because that’s all the heavier they go at Gold’s Gym, lol.

Dumbbell Pullovers

Sets 1 thru 3 x 12 reps with 75lbs

*Lay on the bench vs. across the bench. Don’t bring the weight all the way up over your head to ensure constant tension on the lats with minimal chest involvement. These should really pump up your lats if performed properly.

Single Arm Pulldowns

Sets 1 thru 4 x 8 reps with 95lbs

*On these I like to actually sit sideways, so if I’m working my left lat the weight stack is on my right. I tend to feel the exercise better this way as you almost pull the weight across the body. Pronate your grip at the top and supinate at the bottom of each rep.


On these I used just bodyweight, no bands or weight, and simply did two sets to failure. I got 32 reps on my first set and 20 reps on my second.

That concluded this back workout!

Train to win,
Mark Dugdale

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