How ya doin’ brothers ?
Many people ask me about my training program and which exercises i do, so i decided to create a series of articles on wich i will explain the way i workout. Today – 26/12/2011 im going to train my back, so in this article I will describe what my workout is going to consist of:
WARMUP:
2 sets of cable rows with light weight
2 sets of pulldowns on the machine/pullups (light weight again)
1 set of barbell rows
Some stretching, some lowerback, rear delt and bicep work.
Now onto the workout:
1
4 sets of pullups with wide or close grip. If you can use weights to make it harder so you can do at least 7-8 reps and raise the weight every now and than.
2
Cable rows with close grip V handle – 4 sets of 15 – 12 – 10 – 10 reps , or around that number.
3
They call it “the bear“ but its basicly the old school t bar row with a barbell on the ground. You can use the v handle as well. 4 sets of 10-15 reps
4
Ez curl bar or straight bar overhand/underhand barbell rows. 10-15 reps
5
Pulldowns – 3 sets of 12-15 VERY SLOW pulldowns. different grip every set. After im done with my back, than i move on to the toppest part of it – the traps. i do 3 sets of dumbbell shrugs, 10-12 reps a set.
Thats it!
