BackZilla Ultra Size
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Full Workout Routine
Rope Pullover Warm-up
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SET 1 - warm up
Weight: Don’t go too heavy (for example, 12 kg). The goal is simply to get blood into the back muscles. Stretch your back at the top, then pull the rope in a semi-circle toward your hips. A common mistake is bending the elbows more as you pull, turning the movement into a triceps rope extension. Keep your arms naturally slightly bent throughout the entire movement, without bending them more during the second half of the rep. At the end, lift your upper body only slightly, push your chest up, and bring your shoulders back.
Reps: 12 - 20 -
Rest: 1 m
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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