So here's a sample of what BACK Days look like for me. Again - not a doctor / physiologist / personal trainer. If you choose to follow and try my workouts, do so at your own risk.
Lat activation Warm Up, 4 sets 8-12
Bent Over Row (standard grip, slightly wider hands today)
1 warm up
245 x 8
265 x 8
225 x 14 (fail)
Dumbbell Row
100lb x 12 x 12
Meadows Row
90lb x 10 x 10
High angle Hammer Mach pulldown
"90" x 12
"100" x 12
Lat Pulldowns
"200" 10 x 10 x 10
Face Pulls / DB Curls to finish
3 supersets to failure
Back Hyperextensions
3 x 15
30 minutes incline walk
Not that long ago I'd try to grind out 4 big sets per exercise but honestly now that I'm better at activating my lats during the warm-up phase I find that I'm almost cooked just finishing the Bent Over Barbells. As such, 2 good sets at different angles / motions really seems to get the blood rushing proving the "quality of set" is definitely better than the "quantity of set" for me.
Plus, rear delts need to happen every upper body day now. Good for posture and balancing my spine.
AK
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