? Exercise 1: Standing Lat Pulldown (targets lats and back width)
* Do 10-12 reps
* Do 4 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the 4th set where you decrease the weight by 50% (half of whatever you just hit failure on the last set) and burn out the muscle and do as many reps as you can until failure.
? Exercise 2: Bent Over Dumbbell Rows/Chainsaws (targets lats)
* Do 10-12 reps
* Same sets/reps scheme as the last exercise
? Exercise 3: Close Grip Seated Cable Row (back thickness)
* Do 10-12 reps
* Same sets/reps scheme as the last exercise
* Focus on a full extension/stretch and contraction, as well as consciously keeping your scapula retracted on these to fully activate the target muscles
? Exercise 4: Bent Over Smith Machine Row (great for lats and overall back hypertrophy)
* Do 10-12 reps
* Do 3 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the 4th set where you decrease the weight by 50% (half of whatever you just hit failure on the last set) and burn out the muscle and do as many reps as you can until failure.
Music Credit:
BrokenRail – Pick Me Up
BrokenRail's brand new album ”Til Death Do Us Part: The California Vault' is now out: https://itunes.apple.com/us/album/til-death-do-us-part-the-california-vault/1438953671
Check out the artist's pages here:
https://itunes.apple.com/us/artist/brokenrail/347879260
https://open.spotify.com/artist/0hVmD9wRPmzj84Hlcygc4d
https://brokenrailband.com
https://www.facebook.com/BrokenRail/
https://twitter.com/BrokenRail
Recent Comments