Day 3: Old-school Back & Biceps
Lat pulldown Round 1
-
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 -
Rest: 1 m
-
SET 2: warm-up
Weight: 10kg heavier (example 30kg)
Reps: 15 -
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 -
Rest: 1m 30s
-
SET 4: heavy set
Weight: 20kg heavier (example 75kg).
Reps: 6-8 -
Rest: 2 m
-
SET 5: drop set (mini-set 1)
Weight: same as in the previous heavy set (example 75kg).
Reps: 6 -
SET 5: drop set (mini-set 2)
Weight: 25% lighter (example 55kg).
Reps: 8-10 -
Rest: 2 m
-
SET 6: drop set (mini-set 1)
Weight: same as in the previous heavy set (example 75kg).
Reps: 6 -
SET 6: drop set (mini-set 2)
Weight: 25% lighter (example 55kg).
Reps: 8-10 -
Rest: 2 m
Middle bar Bench Supported Pulldown Round 2
-
Bench Supported Pulldown - Set 1
Weight: test the weight here (example: 50kg)
Reps: 15 -
Rest: 1 m
-
Bench Supported Pulldown - Set 2
Weight: slightly heavier (example: 60kg)
Reps: 12-15 -
Rest: 1 m
-
Bench Supported Pulldown - Set 3
Weight: slightly heavier (example: 70kg)
Reps: 10-12 -
Rest: 1m 30s
-
Bench Supported Pulldown - Set 4
Weight: same as in the previous set (example: 70kg)
Reps: 10-12 -
Rest: 1m 30s
Seated Row Superset Round 3
-
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 -
Close Grip Row - Set 1
Weight: not too heavy (example:45kg). *Watch 2 additional videos above to learn the proper form!
Reps: 10 -
Rest: 2 m
-
Neutral Grip Row - Set 2
Weight: slightly heavier (example: 45kg)
Reps: 8-10 -
Close Grip Row - Set 2
Weight: heavier (example: 60kg).
Reps: 8-10 -
Rest: 2 m
-
Neutral Grip Row - Set 3
Weight: same as in the previous set (example: 45kg)
Reps: 8-10 -
Close Grip Row - Set 3
Weight: same as in the previous set (example: 60kg).
Reps: 8-10 -
Rest: 2 m
Dumbbell Row Round 4
-
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 -
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 -
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 -
Rest: 1m 30s
Biceps Superset Round 5
-
Cable Curls - Set 1
Weight: not too heavy (example: 15kg)
Reps: 10-12 -
Rope Curls - Set 1
Weight: same as for the cable curls (example: 15kg)
Reps: 10-12 -
Rest: 1m 30s
-
Cable Curls - Set 2
Weight: slightly heavier (example: 20kg)
Reps: 10-12 -
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 -
Rest: 1m 30s
-
Cable Curls - Set 3
Weight: same as in the previous set (example: 20kg)
Reps: 10-12 -
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 -
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 -
Rest: 1m 30s
-
Hammer Curls - Set 2
Weight: max 2kg heavier DBs (example: 10kg DBs)
Reps: 10-12 -
Rest: 1m 30s
-
Hammer Curls - Set 3
Weight: same DBs (example: 10kg DBs)
Reps: 10-12
