Day 2: Wide Cobra Back Workout
Lat Pulldown Warm-up
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Lat Pulldown: good & bad form
Learn what to avoid if you want max latissimus engagement! -
Lat Pulldown: the basics
Learn everything about lat pulldown -
Lat Pulldown: avoid these mistakes!
Here are common mistakes people make with this exercise!
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Warm-up 1
Weight: light (example:25kg). It should be less than 50% of your lifting weights! *Watch the video above to learn how to do a proper form of this exercise!
Reps: 15 -
Rest: 1 m
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Warm-up 2
Weight: 10kg heavier (example:35kg).
Reps: 12 -
Rest: 1 m
Superset 1 Round 1
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Lat Pulldown: good & bad form
Learn what to avoid if you want max latissimus engagement! -
Lat Pulldown: the basics
Learn everything about lat pulldown -
Lat Pulldown: avoid these mistakes!
Here are common mistakes people make with this exercise! -
Rope pullover/straight arm pulldown
learn all about this exercise.
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Lat Pulldown - Set 1
Weight: heavier (example:50kg). *Watch additional videos above to learn the proper form of this exercise.
Reps: 12 -
Rope Pullover - Set 1
Weight: not too heavy (example: 17kg). People make so many mistakes here, so watch the video above to learn the proper form! People go too heavy here, resulting in less effect on the back!
Reps: 10 - 12 -
Rest: 2 m
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Lat Pulldown - Set 2
Weight: slightly heavier (example: 65kg).
Reps: 10 -
Rope Pullover - Set 2
Weight: max 2 plates heavier (example: 17-25kg). People make so many mistakes here, so watch the video above to learn the proper form! People go too heavy here, resulting in less effect on the back!
Reps: 10 - 12 -
Rest: 2 m
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Lat Pulldown - Set 3 (drop set 1)
Weight: slightly heavier, +10-15kg (example: 75kg).
Reps: 6 -
Lat Pulldown - Set 3 (drop set 2)
Weight: 40% lighter (example: 40-45kg). Do not cheat in the first 8 reps, and for the last 4 reps, you can slightly cheat. Also, for the last 4 sets, do not rest at the top, just do it as a pump, but with a full range of motion, and as you pull, pull strongly!
Reps: 12 -
Rope Pullover - Set 3
Weight: same as in the previous set (example: 17-25kg).
Reps: 10 - 12 -
Rest: 3 m
Close Grip Lat Pulldown Round 2
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How to: close grip lat pulldown
Learn the proper form. Also, within this video, you will learn how to avoid common mistakes people make!
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Close Grip Pulldown - Set 1
Weight: not too heavy (example:40kg). *Watch the video above to see what mistakes people make and how to avoid them!
Reps: 10-12 -
Rest: 1m 30s
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Close Grip Pulldown - Set 2
Weight: 10kg heavier (example:50kg). *Watch the video above to see what mistakes people make and how to avoid them!
Reps: 10 -
Rest: 2 m
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Close Grip Pulldown - Set 3
Weight: 1 plate heavier (example: 55kg). *Watch the video above to see what mistakes people make and how to avoid them! Pull the last 3-4 reps without the rest at the top, but with a full range of motion, and a slight cheat is allowed, and pull strongly!
Reps: 10 -
Rest: 2 m
Dumbbell Row Round 3
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DB row Pro tips!
Learn more about DB Rows. This way, latissimus will be engaged to the max!
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DB Row - Set 1
Weight: not too heavy DBs (for example: 15kg DB). *Watch additional videos above to learn the proper form of this exercise.
Reps: 10 per arm -
Rest: 1m 30s
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DB Row - Set 2
Weight: 5kg heavier DBs (for example: 20kg DB). *Watch additional videos above to learn the proper form of this exercise.
Reps: 10 per arm -
Rest: 2 m
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DB Row - Set 3
Weight: same or max 5kg heavier DBs (for example: 20 - 25kg DB). There is no point in going too heavy if the form is poor! Use the dumbbells you can handle!
Reps: 10 per arm -
Rest: 2 m
Rows Round 4
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How to: seated row
learn all about this exercise! -
Seated Row - 3 tips for beginners
if you are a beginner, do not skip this video!
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Seated Row - Set 1
Weight: heavy enough (example: 45kg). Do not go too heavy and cheat. Watch additional videos above to learn more about this exercise.
Reps: 10-12 -
Rest: 1m 30s
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Seated Row - Set 2
Weight: heavier (example: 60kg). Even if the weight is heavy, try to maintain the proper form of the exercise. However, for the last two reps, you can slightly cheat without resting at the starting position. Just do it as a pump, but with a full range of motion.
Reps: 8-10 -
Rest: 2 m
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Seated Row - Set 3 (drop 1)
Weight: 1 plate heavier (example: 65kg). You can slightly cheat with the last 2 reps!
Reps: 6 -
Seated Row - Set 3 (drop 2)
Weight: 50% lighter (example: 30kg). Do at least 12 reps, but control each rep and make a proper squeeze at the end of the positive part of each rep!
Reps: 12-15 -
Rest: 1 m
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T-Bar Row - Set 4
Weight: heavier (example: 3 plates). Do as many reps as possible (AMRAP). When you think you are done, do 2 extra reps!
Reps: AMRAP -
Rest: 3 m
Low Row Machine Cluster Sets Round 5
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CLUSTER 1: mini-set 1
Weight: heavy (example: 20kg plates per side)
Reps: 8 -
Rest: 15s
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CLUSTER 1: mini-set 2
Weight: same as in mini-set 1 (example: 20kg plates per side). Do as many reps as possible (AMRAP) - when you think you are done, take a deep breath and do 2 more cheating reps!
Reps: AMRAP -
Rest: 2m 40s
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CLUSTER 2: mini-set 1
Weight: heavier than in the 1st set (example: 25-30kg plates per side)
Reps: 8 -
Rest: 15s
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CLUSTER 2: mini-set 2
Weight: same as in mini-set 1 (example: 25 - 30kg plates per side). Do as many reps as possible (AMRAP) - when you think you are done, take a deep breath and do 2 more cheating reps!
Reps: AMRAP
