Back, Calves & Cardio Workout

Back, Calves and Cardio
Pull-ups 4 x 8-10
Giant Set 4 x 8-12
Upright rows
High rows to the neck
Face pulls
 
(Here's the video that I learned this exercise from)
Rear Delt raises
Lat Pulldowns Triple drop 3 x 12-15
T-bar rows 4 x 8 superset bent over rows to failure
Superman Rows 4 x 8

Calves
Single leg calf raises 3 x 12-15
Standing Calf Raises 4 x 15-20 (toes pointed in)
Seated Calf Raises 4 x 20 x 25

Cardio
Step mill aka Becky 20 mins with Training Mask

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Back and Triceps Workout 2/15/16

Back and Calves Training at Diamond Gym

Back and Triceps Workout 2/15/16

Back
Straight arm pulldowns s.s with T-bar rows: 4 x 8-12
Close grip pulldowns s.s Reverse grip bent - over rows: 4 x 8-10
Giant set: 4 x 8-10
Meadows rows
T-bar deadlifts
Seated cable rows
DB rows

Triceps
Giant set: 4 x 8-15
Overhead DB extensions
Dips
Rope Pushdowns
Reverse grip pushdowns

Back and Calves Training at Diamond Gym

Here's my workout at Diamond Gym. It's got some of the FST-7 principles in it but, doing some things differently. I try to bring something different to my workouts. I'll always try new things or go back to what works. Got to make the body not always doing the same motions all the time. Have fun!

Back 
5 x 12-6 reps Deadshrugs (Every rep of deadlift equals 3 reps of shrugs)
5 x 8-10 Close grip pulldowns s.s. T-bar rows
FST-7 Low Cable Rows using rope attachment 7 x 12

Calves
Donkey Calf Raises 5 x 20
Seated Calf Raises 5 x 20
Standing Calf Raises 5 x 20

Cardio 25 mins of step mill

HOW TO: Thicken your LOWER LATS - MUTANT Mash Up

Here's a super set to fire up the lower lats.

Flex Lewis Tip: 3 Motion Low Rows

What Muscles Does a Deadlift Work?

All of them!
Deadlift - Key Points:
► Keeping your back flat, head NEUTRAL, slowly bend from the waist and knees.
► At the bottom, you should feel a "slight" stretch in your hamstrings - i.e. butt back, not down.
►At this point, driving your heels into the ground FIRST, stand back up to the starting position using forceful contraction of the hamstrings, glutes, quads.
►Do not lean back at the top of the rep. Get to the point where your lats are contracted, not hyper extended at your lower back.

Supported Row (Incline bench or machine)

This is a great exercise to shift the focus directly on the working muscle.
 Key Points:
► more of your chest should be touching the pad, less of your abdomen.
► The only movement is the protraction and retraction of your shoulders, followed by pulling your elbows as far behind you as you can without leaning forward or back.
► Remember to keep your chest up, no slouching.

One Arm Dumbbell Row

Key Points:
► The idea for ideal isolation is to shift your body weight so that you are minimally supported by your lower half. Your center of gravity should be somewhere in your upper abdomen or chest. This position forces the working muscle to support the dumbbell you are about the row. Instead of that additional load be supported by your larger muscles (core and legs).
► With very minimal body movement, protract, and then retract the shoulder and finish by bringing the elbow behind you. The chest shoulder remain stationary and allow for only minimal rotation at the torso. Some movement is natural. Just don’t overdo it.

Lat Pulldowns for a HUGE back!

Key Points:
► Abs locked down, and chest up. This may take some practice
► Using a straight bar, hands outside shoulder width (you know you're in the right position if your forearms are exactly perpendicular-90-degrees to the ground at the bottom of the rep)
► Extend fully, then retract the shoulder blades first before pulling the bar to your chest.

Straight Arm Pulldowns for a MASSIVE back

Key Points:
► Grasp the bar shoulder width or slightly wider. Overhand or neutral grip, elbows are slightly bent, and remain this way through the entire duration of the set.
► For a maximum ROM, start with your body bent at the waist to at least 45-degrees or further. Allow the arms to come up over your head, while maintaining a flat or slightly arched back.
► Contract the lat muscles and slowly pull the bar toward your thigh. Maintain a rigid, slightly bent arm. The ark of the movement should be large and far away from your body.

3 Back Training Tips

1 - External rotation

One of the KEY reasons you see people struggle to build their back (and chest) is because they are "internally rotated." This just means their shoulders are rounded which means their posture is wrong for back recruitment.

If this is you, TAKE THIS ON BOARD.

Stretch your shoulder joints at least 3 times a day.

In the gym, take the weight in your hand (in the starting position) and THEN externally rotate your shoulders. This will mean pushing your scapulas together, pushing your chest out and resetting your posture to maximize muscle fiber recruitment through the entire range of motion. This WILL mean dropping your ego. . . . . . . .

2 - Focus

When you pull that weight make sure you are mentally focusing on doing it through your BACK muscles. This means squeezing them, hard.

The difference this will make to the "feel" and also the soreness in your back will be instant. Don't run away from the f***ing pain, take it ON!

3 - Elbows

When you are doing pulldowns and seated cable rows, focus on driving your elbows back/down (depending on angle you are pulling from) and at the isometric pause part (bottom hold) squeeze the back muscles whilst pushing your elbows towards each other almost. This really emphasizes the squeeze on the back muscles.

Deadlift Safety Tips

Deadlifting with a rounded back is an easy way to strain it. However, excessive arching can also be harmful due to excessive shearing force on the vertebrae. Try to keep your spine neutral and make sure to contract your glutes while bracing with your abs.

Prevent Cheating on Rear Delts and Rows

You can prevent yourself from cheating or using momentum on some exercises by using a bench to support your chest. This is especially helpful for rear delt and rowing exercises. That way you can focus on the contraction instead of keeping your upper body from moving. Think about pressing your chest into the pad as you contract.

Pulldown Tips

When doing pulldown movements do the following -
1. Take the weight in a fully stretched position
2. Retract your shoulder blades so that your shoulders move down
3. CONTRACT your lats
4. Then CONTRACT your lumbars
5. Then start the movement
6. Squeeze at the bottom for 2-3 seconds
Tell me if that brings MORE of your back muscle fibers in to play or not.

Mutant In A Minute - Hammer Strength Row Variation

Here's a trick to hit the lower lats especially if you're a tall guy. Try this movement to make the lower lats pop out and make your back nice and wide.

Lat Pull Downs - Mutant In A Minute

Manuel Romero shows us how he does LAT PULL DOWNS to target the LOWER LATS. Note: It's not what you'd think! En espanol with English subtitles. I'm going to try this out and apply it to a superset with both lat pulldowns.

Charles Glass Tip of the Week #5 - Behind the Neck Pulldown

Bring the bar down to the middle of the head, hold for a second or two. You can see where it's working at.

Robert Wichman Trains Back Prior to the 2011 NPC Jr USA Championships!

Robert was at the top weight for middleweight class. He won the overall trophy at the Muscle Mayhem. Most middleweights don't win overall. His wife is the backbone & support team for him. Now, he in the catering business for bodybuilders. He likes doing two wides & two close exercises for his bread & butter. I do the same movements doing hyperextension. He hits some poses for the camera.

Michelle Roberson Trains Back 3 weeks Prior to the 2011 NPC Jr USA!

Michelle did bikini & figure. She got too muscular for bikini. She put on 8 pounds of muscle since she started competing. 2 hours of cardio per day. That's crazy. She hits some of the mandatory poses.

Juan Morel and Akim Williams Bulldoze Back Prior to the Jr Nationals & USA Championships!

Juan & Akim start with deadlift for their workout. They were doing some crazy weight. They were is doing an unique spot. This spot kept their head up & chest out without them rounding out their back. Now to bent over rows. Akim did 8 plates before on deadlift. Next is t-bar row. After that, pulldowns superset one arm db rows. They using the neutral grip in the pulldowns. They're just worried about the contraction & squeeze. They're eating 7-8 times a day for their diet. They hit some poses for the camera & Akim does an 1 hour of posing upon waking. Which is amazing.