This workout is brought to you by the Letter C. C as in Cobra Commander and his wide King Cobra Lats. Chin Ups/ Pull Ups and Lat Pulldowns should be staples in your back program.

Workout: Cobra La-La-La-La-Lats, Thu 30-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:

A1. BB Bench Press: (working sets) 3 x 6 reps + (1 ½ reps) 3 x 10 reps
A2. Pull Ups: 6 x 5 reps (3.0.1.0)

B. Cable (eye level) Face Pulls 3-way (to eyes, neck, chest): 5 x 10³ reps

C. DB Chest Flyes/ Chest Press superset: 4 x 8³ reps

D. BB Box Squat: 3 x 3 reps (3.0.1.0)

E. Hammer Strength Lat Pulldowns (run the stack): 6+ x 10 reps

F. DB Snatches L/R: 5 x 8-6 reps↑

G. Cable (low) Hammer Curls w/ rope (2 pumps at top): 4 x 8 reps (3.0.1.0)

H. Smith Machine Skull Crushers: 4 x 10 reps (3.0.1.0)

Cobra!