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12/24/2014 2:35:29 PM - Mark Dugdale
Back 12.22.14

Monday morning is my primary back training day. I trained alone at Gold’s Gym in Kirkland. This workout was part of a program by my coach, John Meadows. Here is the workout…

One Arm Barbell Rows

The elitefts™ Core Blaster: E-Series Core Blaster works great for this exercise if your gym doesn’t already have a ground mounted barbell.

Set 1 x 14 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 8 reps with four 25lb plates
Set 5 x 8 reps with four 25lb plates
Set 6 x 8 reps with four 25lb plates

*Work your way up in weight as you warm-up, and then grind out 3 sets once you find a good working set weight. Keep your hip up a little higher on the side you are training to facilitate a better lower lat stretch.


Unfortunately John called for forced reps on these, but I didn’t have a training partner. I opted for drop sets.

Set 1 x 12 reps with 165lbs -> drop to 135lbs x 4 reps
Set 2 x 10 reps with 180lbs -> drop to 150lbs x 3 reps
Set 3 x 8 reps with 195lbs -> drop to 165lbs x 2 reps

*Use a medium/wide, pronate grip on these and add forced reps if you have a training partner, otherwise a drop set will suffice. Go up in weight and down in reps each set.

Dumbbell Pullovers

Set 1 x 12 reps with 70lbs
Set 2 x 12 reps with 70lbs
Set 3 x 12 reps with 70lbs

*Lay on the bench vs across it and keep tension on the lats the entire time by not coming all the way up and engaging the pecs.

Hammer Rows

My gym has a Hammer Strength semi-supinated unilateral row machine that’s got a great feel to it.

Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 110lbs
Set 3 x 8 reps with 120lbs

*Perform perfect reps with one arm at a time.

Partial Pulldowns

Set 1 x 8 reps with 230lbs
Set 2 x 8 reps with 230lbs
Set 3 x 8 reps with 230lbs

*The big idea on this exercise is the stretch. Select a weight that’s too heavy for full range reps. Use a wide, pronate grip. Extend your arms and allow it to stretch you and then pull the weight down to forehead level. Be sure to keep your chest out and back arched on these.


John called for rack deadlifts, but they tend to put my lower back out so I opted to use my T-Nation Dead-Squat Bar. This is another good option: Trap Bar by PowerMax.

Set 1 x 3 reps with 225lbs (feeder)
Set 2 x 3 reps with 295lbs
Set 3 x 3 reps with 295lbs
Set 4 x 3 reps with 295lbs

*I can’t go very heavy on these, but the dead-squat bar at least allows me to keep my torso upright when pulling. Focus on flexing your lats the entire time while performing each set. Pause at the bottom of each rep.


I grabbed a dumbbell for added weight.

Set 1 x 12 reps with 55lbs
Set 2 x 12 reps with 55lbs
Set 3 x 12 reps with 55lbs

*That concluded this back workout. Hit me up via the Q&A if you have any questions on this workout.

Train hard,
Mark Dugdale

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