9/27/2016 - Back

(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight)

Warm-up: start with slow and controled pull-ups focusing on squeezing the back muscles at the top and regulating the release downward. Don’t worry about the number of pull-ups, just perform them with good form to warm up the back muscles. Follow this up with light cable rows for 20 reps for purposes of bringing more blood to the back muscles.

1. Superset  – 10 sets (this superset is designed to build stamina and strength in your back through
   1. Pull-ups: 10 reps (bodyweight)
   2. Cable Rows: 10 reps (90lbs, 100, 100, 100, 110, 110, 110, 120, 120, 120)
      1. Note: Superset consists of pull-ups followed immediately by cable rows; each superset is therefore 20 reps. In between sets, be sure to stretch out your lats by holding onto a stable bar or pole and turning your body away in both directions.
2. Triple Superset – 5 sets
   1. Reverse Cable Flies – 12 reps (40lbs, 50, 60, 70, 70)
      1. Note: adjust the cable handles to eye-height. Start by grabbing the handle on the opposite side of your arm (i.e. your arms start crossed over). Position yourself such that the cables are in front of your face with your arms extended out in front of you. Keep your core and torso taught, while extending your arms out to your sides making your body a “T-shape” while squeezing your shoulder blades together.
   2. One-Arm Dumbbell Rows – 10 reps (50lbs, 55, 60, 65, 70)
      1. Note: use a bench or the dumbbell rack to support the non-lifting arm with. Keep your back straight and parallel to the ground. Pull up with your back muscles and control the weight through the lift. Alternate arms after 10 reps.
   3. Wide-Grip Cable Lat Pulldowns – 10 reps (90, 90, 100, 100, 110)
3. Superset – 4 sets
   1. Standing Cable Lat Pullovers – 20 reps (50lbs)
      1. Note: use the cable lat pulldown machine with a rope attachment. Start with your hands slightly above head height and extended out in front of you (arms straight, hands roughly 1-foot apart). Pull the rope down by keep your arms straight and bringing your hands to your sides. Release back up slowly keep your arms straight. Focus on the contraction at the bottom of this lift and the stretch at the top.
   2. Reverse-Grip Bent-Over Barbell Rows –10 reps (135lbs)
      1. Note: remember to keep your lower back stiff and to squeeze with your shoulder blades. Don’t bounce the weight on the way down or use your lower back to gather momentum; the point is to build, not to injure.
4. Burnout Set
   1. Bent-Over Dumbbell Flies – to failure (start at 25lbs)
      1. Note: start with a dumbbell weight that you can do 12-15 comfortable reps, and perform flies to failure. Then immediately drop down to the next heaviest dumbbell weight (i.e. if you start at 25lb dumbbells, go until failure, then grab 20lbs) and perform to failure. Repeat this process until you’re at the lightest dumbbells (5lbs usually).