Day 2: Wide Monster Back
Cycling, moderate (12-14 mph / 19-22 km/h)
Ride the bike at a medium pace. Do it after the weight training.
Lat Pulldown Round 1
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Lat Pulldown: Good vs. Bad
Learn the proper lat pulldown form! -
Lat Pulldown: Right vs. wrong - Part 2
Learn what mistakes to avoid! -
Lat Pulldown: 3 important tips
Learn the 3 most important tips to max the latissimus gains!
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SET 1: warm up
Weight: light (example: 25kg). This is just to warm up the scapula! The movements are slow!
Reps: 12 - 15 -
Rest: 1 m
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SET 2: warm up
Weight: 10kg heavier (example: 35kg). The movements are slow!
Reps: 12 - 15 -
Rest: 1 m
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SET 3: working set
Weight: 20kg heavier (example: 55kg). Watch additional videos above to learn the proper form of this exercise!
Reps: 10 - 12 -
Rest: 2 m
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SET 4: heavy set
Weight: 20kg heavier (example: 75kg). Watch additional videos above to learn the proper form of this exercise!
Reps: 6 - 10 -
Rest: 2 m
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SET 5: mini-set 1
Weight: same as in the previous set (example: 75kg). You will probably cheat and swing, but try to control it!
Reps: 6 - 8 -
Rest: 15s
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SET 5: mini-set 2
Weight: 40% lighter (example: 45kg). Try to control each rep. When you reach the 8th rep, rest for 2 seconds, and do 4 pumping reps without any rest (slight cheat is allowed for those 4 reps).
Reps: 12 -
Rest: 2 m
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SET 6: mini-set 1
Weight: same as in the previous set (example: 75kg). You will probably cheat and swing, but try to control it!
Reps: 6 - 8 -
Rest: 15s
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SET 6: mini-set 2
Weight: 40% lighter (example: 45kg). Try to control each rep. When you reach the 8th rep, rest for 2 seconds, and do 4 pumping reps without any rest (slight cheat is allowed for those 4 reps).
Reps: 12 -
Rest: 2 m
Back Superset 1 Round 2
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How to: close Grip Lat Pulldown
Learn the proper form to engage the back to the max! -
How to: DB Row
Learn how to activate the latissimus to the max!
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Close grip Lat Pulldown - Set 1
Weight: not too heavy (example: 40kg). Focus on the squeeze at the bottom. Stretch your arms at the top, and as you pull, push the upper chest up and shoulders behind the nipples. Do not swing behind. Watch the additional video above to learn how to perform this exercise correctly!
Reps: 10 - 12 -
DB Row - Set 1
Weight: heavy, but not too heavy (example: 15kg DBs). Test the weight here. People go too heavy here with the poor form. Make sure to watch the additional video above to learn the proper form! Also, stretch the arm at the bottom, and as you lift the dumbbell up, focus on retracting your shoulders behind the chest, with just a slight rotation of the upper body. At the very end, push the elbow to the inside as I did in this video.
Reps: 8 - 10 -
Rest: 2 m
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Close grip Lat Pulldown - Set 2
Weight: max 10kg heavier (example: 50kg). Focus on the squeeze at the bottom. Stretch your arms at the top, and as you pull, push the upper chest up and shoulders behind the nipples. Do not swing behind. Watch the additional video above to learn how to perform this exercise correctly!
Reps: 10 - 12 -
DB Row - Set 2
Weight: max 5kg heavier (example: 15-20kg DBs). Stretch the arm at the bottom, and as you lift the dumbbell up, focus on retracting your shoulders behind the chest, with just a slight rotation of the upper body. At the very end, push the elbow to the inside as I did in this video.
Reps: 8 - 10 -
Rest: 2 m
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Close grip Lat Pulldown - Set 3
Weight: same as in the previous set (example: 50kg). Focus on the squeeze at the bottom. Stretch your arms at the top, and as you pull, push the upper chest up and shoulders behind the nipples. Do not swing behind. Watch the additional video above to learn how to perform this exercise correctly!
Reps: 10 - 12 -
DB Row - Set 3
Weight: same as in the previous set (example: 15-20kg DBs). Stretch the arm at the bottom, and as you lift the dumbbell up, focus on retracting your shoulders behind the chest, with just a slight rotation of the upper body. At the very end, push the elbow to the inside as I did in this video.
Reps: 8 - 10 -
Rest: 2 m
Back superset 2 Round 3
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How to: Seated Row
Learn everything you need to know about the seated row! -
Seated Row: 3 basic tips
If you are a beginner, make sure to watch this video before you start with the workout!
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Seated Row - Set 1
Weight: heavy enough for 10 reps (example: 40kg). Watch additional videos above to learn the proper form for this exercise as people make so many mistakes here!
Reps: 10 - 12 -
Low Row - Set 1
Weight: enough for 10 reps (example: 15kg plates per side). Just focus on the squeeze and pushing the shoulders behind the nipples and the chest up!
Reps: 10 - 12 -
Rest: 2 m
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Seated Row - Set 2
Weight: 10-20kg heavier (example: 50 - 60kg). Try not to cheat and swing too much in the first 5 reps!
Reps: 8 - 10 -
Low Row - Set 2
Weight: 10kg heavier per side (example: 25kg plates per side). Just focus on the squeeze and pushing the shoulders behind the nipples and the chest up! Do not go too heavy where you cannot make a proper squeeze!
Reps: 8 - 10 -
Rest: 2m 30s
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Seated Row - Set 3
Weight: same as in the previous set (example: 50 - 60kg). Try not to cheat and swing too much in the first 5 reps!
Reps: 8 - 10 -
Low Row - Set 3
Weight: same as in the previous set (example: 25kg plates per side). Just focus on the squeeze and pushing the shoulders behind the nipples and the chest up! Do not go too heavy where you cannot make a proper squeeze!
Reps: 8 - 10 -
Rest: 2m 30s
Single-arm Lat Pulldown Round 4
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How to: single arm lat pulldown
Watch this video to max your latissimus gains!
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SET 1
Weight: nothing heavy (example: 25kg). The goal here is to do a proper squeeze at the bottom! Watch the additional video above to learn how to activate the lower latissimus to the max with this exercise!
Reps: 10 per arm -
Rest: 1m 30s
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SET 2
Weight: 1 plate heavier (example: 30kg). The goal here is to do a proper squeeze at the bottom! Watch the additional video above to learn how to activate the lower latissimus to the max with this exercise!
Reps: 10 per arm -
Rest: 1m 30s
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SET 3
Weight: same as in the previous set (example: 30kg). Decrease the weight if you could not do a proper squeeze in the previous set! The goal here is to do a proper squeeze at the bottom!
Reps: 10 per arm -
Rest: 2 m
Smith Machine Shrugs Round 5
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SET 1
Weight: test the weight here (example: 15kg plates per side). If it is too light, do more reps until failure! Grab the bar behind the hips! Squeezing at the top is a must! No squeeze = No gains! People cheat here a lot, resulting in less gains! So, squeeze at the top for 2 seconds! Adjust the weight so you can make a proper squeeze at the top! Do a full range of motion of the movement and imagine that you want to touch your ears with your shoulders!
Reps: 10 - 12 -
Rest: 2 m
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SET 2
Weight: adjust the weight +/- (example: 20kg plates per side). Grab the bar behind the hips! Squeezing at the top is a must! No squeeze = No gains! People cheat here a lot, resulting in less gains! So, squeeze at the top for 2 seconds! Adjust the weight so you can make a proper squeeze at the top! Do a full range of motion of the movement and imagine that you want to touch your ears with your shoulders!
Reps: 8 - 10 -
Rest: 2 m
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SET 3
Weight: same as in the previous set (example: 20kg plates per side). Grab the bar behind the hips! Squeezing at the top is a must! No squeeze = No gains! People cheat here a lot, resulting in less gains! So, squeeze at the top for 2 seconds! Adjust the weight so you can make a proper squeeze at the top! Do a full range of motion of the movement and imagine that you want to touch your ears with your shoulders!
Reps: 8 - 10
