GymZilla Tribe logo
8-week Cutting Old-school Program Week 1

Day 2: Old-school Back & Biceps
Week 1

Old-school workout for any gym and insane pump!
1h 15m
Back & Biceps
For just $50 $24.95 (50% OFF)

Lat pulldown Round 1

Additional Videos

  • Lat Pulldown: pro tips

    These are the tips you need to implement if you want to engage the latissimus to the max!

  • Lat Pulldown: right vs. wrong

    In this video, you will learn which mistakes to avoid!

  • Lat Pulldown for beginners!

    If you are a beginner, this video is for you!

  • SET 1: warm-up

    Weight: very light (example 20kg)

    Reps: 20
    Completed
  • Rest: 1 m

  • SET 2: warm-up

    Weight: 10kg heavier (example 30kg)

    Reps: 15
    Completed
  • Rest: 1 m

  • SET 3: prep set

    Weight: 20kg heavier (example 55kg). *Watch additional videos above to learn the proper form for the lat pulldown to engage the latissimus to the max!

    Reps: 10
    Completed
  • Rest: 1m 30s

  • SET 4: heavy set

    Weight: 20kg heavier (example 75kg).

    Reps: 6-8
    Completed
  • Rest: 2 m

  • SET 5: drop set (mini-set 1)

    Weight: same as in the previous heavy set (example 75kg).

    Reps: 6
    Completed

  • SET 5: drop set (mini-set 2)

    Weight: 25% lighter (example 55kg).

    Reps: 8-10
    Completed
  • Rest: 2 m

  • SET 6: drop set (mini-set 1)

    Weight: same as in the previous heavy set (example 75kg).

    Reps: 6
    Completed

  • SET 6: drop set (mini-set 2)

    Weight: 25% lighter (example 55kg).

    Reps: 8-10
    Completed
  • Rest: 2 m

Middle bar Bench Supported Pulldown Round 2

  • Bench Supported Pulldown - Set 1

    Weight: test the weight here (example: 50kg)

    Reps: 15
    Completed
  • Rest: 1 m

  • Bench Supported Pulldown - Set 2

    Weight: slightly heavier (example: 60kg)

    Reps: 12-15
    Completed
  • Rest: 1 m

  • Bench Supported Pulldown - Set 3

    Weight: slightly heavier (example: 70kg)

    Reps: 10-12
    Completed
  • Rest: 1m 30s

  • Bench Supported Pulldown - Set 4

    Weight: same as in the previous set (example: 70kg)

    Reps: 10-12
    Completed
  • Rest: 1m 30s

Seated Row Superset Round 3

Additional Videos

  • All about Seated Cable Row

    Here is everything you need to know about the close-grip seated row. The same principles apply to the neutral grip seated row!

  • 3 basic tips - seated row

    These principles apply to both the close-grip and neutral-grip seated row.

  • Neutral Grip Row - Set 1

    Weight: not too heavy (example: 35kg)

    Reps: 10
    Completed

  • Close Grip Row - Set 1

    Weight: not too heavy (example:45kg). *Watch 2 additional videos above to learn the proper form!

    Reps: 10
    Completed
  • Rest: 2 m

  • Neutral Grip Row - Set 2

    Weight: slightly heavier (example: 45kg)

    Reps: 8-10
    Completed

  • Close Grip Row - Set 2

    Weight: heavier (example: 60kg).

    Reps: 8-10
    Completed
  • Rest: 2 m

  • Neutral Grip Row - Set 3

    Weight: same as in the previous set (example: 45kg)

    Reps: 8-10
    Completed

  • Close Grip Row - Set 3

    Weight: same as in the previous set (example: 60kg).

    Reps: 8-10
    Completed
  • Rest: 2 m

Dumbbell Row Round 4

Additional Videos

  • 2 Pro tips - Dumbbell Row

    This is very very very important if you want to maximize your latissimus gains!

  • Dumbbell Row - Set 1

    Weight: not too heavy (example: 15kg DBs). It is very important not to rotate the upper body more than 20 degrees, otherwise you will lose focus on the latissimus. Push the front part of the shoulders behind the nipples, but without rotating the upper body too much! *Watch an additional video above to learn the proper form!

    Reps: 10 per arm
    Completed
  • Rest: 1m 30s

  • Dumbbell Row - Set 2

    Weight: slightly heavier (example: 20kg DBs). It is very important not to rotate the upper body more than 20 degrees, otherwise you will lose focus on the latissimus. Push the front part of the shoulders behind the nipples, but without rotating the upper body too much!

    Reps: 10 per arm
    Completed
  • Rest: 1m 30s

  • Dumbbell Row - Set 3

    Weight: same as in the previous set (example: 20kg DBs). It is very important not to rotate the upper body more than 20 degrees, otherwise you will lose focus on the latissimus. Push the front part of the shoulders behind the nipples, but without rotating the upper body too much!

    Reps: 10 per arm
    Completed
  • Rest: 1m 30s

Biceps Superset Round 5

  • Cable Curls - Set 1

    Weight: not too heavy (example: 15kg)

    Reps: 10-12
    Completed

  • Rope Curls - Set 1

    Weight: same as for the cable curls (example: 15kg)

    Reps: 10-12
    Completed
  • Rest: 1m 30s

  • Cable Curls - Set 2

    Weight: slightly heavier (example: 20kg)

    Reps: 10-12
    Completed

  • Rope Curls - Set 2

    Weight: slightly less than the cable curls (example: 15-17kg). Rope curls are harder to do than the cable curls, so adjust the weight right!

    Reps: 10-12
    Completed
  • Rest: 1m 30s

  • Cable Curls - Set 3

    Weight: same as in the previous set (example: 20kg)

    Reps: 10-12
    Completed

  • Rope Curls - Set 3

    Weight: slightly less than the cable curls (example: 15-17kg). Rope curls are harder to do than the cable curls, so adjust the weight right!

    Reps: 10-12
    Completed
  • Rest: 1m 30s

Dumbbell Hammer Curls - both arms Round 6

  • Hammer Curls - Set 1

    Weight: Lighter DBs, because you have to do slow negatives and more reps (example: 8kg DBs)

    Reps: 15
    Completed
  • Rest: 1m 30s

  • Hammer Curls - Set 2

    Weight: max 2kg heavier DBs (example: 10kg DBs)

    Reps: 10-12
    Completed
  • Rest: 1m 30s

  • Hammer Curls - Set 3

    Weight: same DBs (example: 10kg DBs)

    Reps: 10-12
    Completed

Sign up with Google
OR

Create a GymZilla Tribe account

Already have an account? Login