Back Workout (Size & Definition)
Low Cable Close Grip Rows- Start out light, doing 2 warmup sets here. Get a good stretch and some blood going in your chest. Warmup sets should range between 10-15 reps. I like to hold the contraction (squeeze) for a second here. NOTE* Keep elbows low and tight to your body, driving the weight back with your elbows.
Then get into your work sets.
Your work sets will go like this-
Set 1-4. 15 reps
Set 5. 8-10 reps
Cable Pullovers- keep form strict here, arms staying the same angle/straightness the whole time. Choose a weight where it will be a struggle getting 15 reps. You will be doing 5 sets of 15-18 reps. This should burn and give you a nasty pump. WATCH THE VIDEO TO SEE THE PROPER FORM HERE!! THE ONLY THING THAT SHOULD BE BURNING IN THIS MOVEMENT IS YOUR OUTER/UPPER LATS!
Lat Pull Downs- Leave ego out of this movement if you want to grow. Drive down with your elbows and pinky’s. You are going to do a standard 4 sets of 12-15 reps here. Squeeze hard and allow for a good stretch. Oh, and did I say, LEAVE EGO OUT OF THIS MOVEMENT!
Laying Dumbbell Pullovers- Lay with the bench, same direction as it, hanging your head off a little bit. Keeping your arms the same as the Cable Pull overs, you are going to go heavy now on this. We are going to do 4 sets of 8-10 reps.
Standing Single Arm High and Low Cable rows- On this one we are going to superset high and low cable pulls. Start with one arm, do high cable rows, then with the same arm, do low cable rows. Then switch arms. You will see the form in the video. Do 12 reps each high and 12 reps each low. 3 sets total.
Smith Machine Rows SUPERSETTED with “Hangs”- You will have about a 45 degree angle here with your upper body, doing slow and controlled smith machine rows to really hit your lower lats. Superset each one of these sets with a “hang” You will let your arms straighten out completely and stay hanging there for about 30 seconds. Do 4 sets here.
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