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7/8/2014 5:56:01 PM - Mark Dugdale
Back 7.7.14

Monday AM is my primary back workout and here is what I did…

One Arm Barbell Rows

Set 1 x 15 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)
Sets 4 thru 6 x 8 reps with four 25lb plates

*I found that flexing my lat hard during the eccentric really improves the effectiveness of this movement. It helps prevent you from simply moving weight to reach a prescribed number of reps and really feeling the muscle throughout the entire movement.

Smith Machine Bent Over Rows

Set the stops so that the bar hits about mid-shin. On the Smith Machine at Golds taking the bar all the way to bottom is perfect for me. These are to be performed rest-pause style.

Set 1 x 12 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Sets 3 thru 5 x 8 reps with 205lbs

*The key is to take the bar all the way to the stops at the bottom and pause for a split second before driving with the elbows and contracting your entire back.

Dumbbell Shrug

Set 1 x 12 reps with 110lbs
Set 2 x 12 reps with 120lbs
Set 3 x 12 reps with 125lbs

*The idea here is to hold the weight in the contracted position for a 3-second count on every rep. I also added a 15-second stretch while holding the dumbbell at the end of each set.

Single Arm Supinated Pull-Downs

This is one of my favorite exercises. I usually perform this every-other-week on my secondary back workout. I found that if I sit sideways on the seat and pull with my outside arm that’s furthest from the weight stack that I feel these better.

Sets 1 thru 3 x 10 reps with 95lbs

*Get a good stretch at the top before driving your elbow down and flexing the lower lat hard at the bottom.

Dumbbell Pullovers

Lie on the bench vs across it and work the stretch while maintaining constant tension on the lats.

Sets 1 thru 3 x 12 reps with 70lbs

Banded Hyperextensions

I did three sets of 20 reps.

*Drop the band if needed to get all 20 reps.

That concluded this back workout!

Train hard,
Mark Dugdale

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