Jeromy Bryk – @Bryk_Squuaadd
What’s up guys! I wanted to share with you an intense workout to help beef up your back. To create an absurd back pump we’re using several classic intensity techniques including the Pre-Exhaust Method, Dropsets, Partial Reps and Supersets alternating between a pulldown movement and a rowing movement. The key to this workout is to lift HEAVY and to lift FAST; Golden Era Style! Fuel up and give this workout a shot!
Pre Exhaust/Warmup: The goal here is to get the lats firing before the workout even begins, and to pump as much blood into them as possible. I like to use the pre exhaust method on my back days to ensure that my lats fatigue before my biceps do.
Lat Pulldown 4×20—
–Focus hard on the stretch and squeeze here, choose a moderate weight that you can control. Start with your index fingers right where the bar crooks.
–When beginning the movement your arms should be completely straight with your head underneath the bar, and when beginning the descent, lean back a tiny bit and pull your elbows down and back, squeezing the shoulder blades together hard at the bottom of the movement.
Superset: These are to be performed back to back with no rest between the two exercises. Take about 30-45 seconds to catch your breath before beginning the next round.
-Bent Over Barbell Row: 4×10
–Your chest should be nearly parallel to the floor on these. Take a moderate width, overhand grip here.
–Focus on pulling the shoulder blades together first, before firing the elbows back as far as you can and squeeze hard at the top. Lower the weight under control and stretch all the way out at the bottom.
-Reverse Grip Pullup: 4×12 (Weighted Optional)
–Take a shoulder width, palms facing grip on this movement. Your focus should be on the lower lats, feeling the stretch on the way down and squeezing hard at the top.
— Don’t cut the movement short! Use a full range of motion and stretch all the way out at the bottom, arms completely straight.
Superset: : These are to be performed back to back with no rest between the two exercises. Take about 30-45 seconds to catch your breath before beginning the next round.
-Seated Row with Mag Grips: 4×10
- A normal lat pulldown/seated row bar works just fine if your gym does not have a Mag Grip Handle.
–Keep your elbows high, pull the bar into your lower chest and squeeze the rear delts and upper back hard to add some thickness!
-Rope Pulldown: 4×15
Tips: The elbows should be nearly straight and stay stationary throughout the entire movement.
Plate Loaded Rows With Reverse Grip: 4×12 dropsets, do 12 partial reps at the end of the fourth set.
–If you don’t have a plate loaded row available, chest supported rows with dumbbells are a fine alternative.
— Perform the dropsets with no rest in between, just enough time to strip weights off of the machine.
— Squeeze hard on the partial reps on the final set, carve as much detail into the muscle as possible.
Remember to pick challenging weights during the workout. This workout doesn’t seem like much at first, but as long as you choose heavy weights and push your limits the whole way through I can guarantee youll be sucking air at the end of it. If you have energy and time left pick 2-3 Biceps exercises to finish off!
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