Grind. Grind. Grind. Hit my mains then attacked a bit more back. I was asked today how to build a big thick back today in the gym. You have to work those back muscles consistently. Back every day. Some kind of back exercise. Some kind of pull vertically (with the spine) and another pull horizontally (perpendicular to the spine).

Your back muscles make up 50% of your upper body. It heals quickly because of the amount of muscles which are used performing back exercises. Take advantage of that. Hit different angles when working back. A good rule of thumb is whatever plane (level) at which the hands (and elbows) move in that will be the part of the back that is being worked. Build it thick.

Workout: Back-a-licious, Wed 22-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB) .
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press: 5 x 8 reps

B. BB Squats: 5 x 8 reps

C. BB Bench Press: 5 x 8 reps

D. H.S. Lat Pulldowns: 5 x 8 reps + drop set (3.0.1.0)

E. Cable Chest Flyes 3-way superset (vertical, lower, bent over): 4 x 8³ reps (3.0.1.0)

F. BB Lat Rows (chest supported): 5 x 10 reps

G1. Cable Kayak Row L/R: 5 x 8 reps (3.0.1.0)
G2. Cable Lat Pushdowns: 5 x 8 reps (3.0.1.0)

H1. Cable (low) Bicep Curls 3-way superset w/ fat grips (reverse, wide, narrow): 4 x 10³ reps (3.0.1.0)
H2. Cable (low) Tricep Extensions 3-way superset (out, inwards, overhead): 4 x 10³ reps (3.0.1.0)

Work. Train. Devour.