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Shoulders/Upper Back/Biceps – March 27, 2013

Monster Set: • Seated Smith Machine Shoulder Press 4×10 • Dumbbell Side Laterals 4×10 • Seated Lat Pull-downs 4×10 • Standing Straight-bar Front Raises 4×10 Giant Set: • Upright Rows 3×10 • Close-Grip Pull-downs 3×10 • Hammer Strength Lat Pull 3×10 • Wide-grip Straight-bar Curls 4×10-12 • Hammer Curls 4×10 • Wide Dumbbell Curls 3×10…

Back Workout – February 22, 2013

Back Workout – February 22, 2013 • Standing Straight Arm Pullovers 3×12 (warmup movement) • Barbell Rows 1×12 warmup / 4×6-12 working • Deadlifts 3×6-12 • Incline Bench Wide-grip Lat Pulldowns (facing forward) 4×10-12 • Incline Bench Close-grip Vbar Pulldowns (facing away) 5×10 • Bent-over Standing Cable Rows 5×10 —supersetted with Seated Close-grip Vbar pulldowns…

Back/Triceps – February 11, 2013

Today started off interesting when I arrived at the gym. I brought my 8yr old daughter with me, so I can put her in daycare while I train…BUT the daycare seemed to be at max capacity, so they asked me to get on a waiting list. Mind you, I arrived at the gym when the…

Shoulders/Traps/Upper Back Training February 5, 2013

Shoulders/Traps/Upper Back Training February 5, 2013 Delts/Traps • Seated Dumbbell Press 2x15warmup/3x12working • Seated Side Dumbbell Laterals 4×10 —supersetted with Behind the Neck Barbell Presses 4×12-15 • Barbell Shrugs 4×10-15 —supersetted with Front Straight Bar Raises 4×10 • Upright Rows 4×10 Upper-Back/Lats • Bentover Barbell Rows 3×10 • Bentover Straight Arm Lat Pulldown 4×12 •…

Back Workout – December 9, 2012

• Reverse grip pulldowns 4×8-12 +Supersetted with Pull-ups 4×8-10 • Seated Wide-grip pulldowns (to the front) 4×10-12 +Supersetted with Seated close-grip cable rows 4×12 • Bent-over Barbell rows 4×8-15 • Seated Close-grip (reverse seated) pulldowns 2×10/12 • Seated Close-grip pulldowns 3×10-12 Share

Chest/Upper Back Workout – January 28, 2013

• Wide-grip pull-ups 3×10 • Flat Bench 1×25 warmup/4×8-15 working —super-setted with Seated close-grip cable rows 4×10-15 • Incline Bench 4×10-12 —super-setted with reverse-grip lat pulldowns 4×8-12 • 1-Arm Dumbbell Rows 4×10 • Decline Bench 4×10-15 • Flat Bench Dumbbell Flys 4×10 • Flat-Bench ‘accordion’ ab crunches 4×20 *Notes: —slow negatives —full range of motion…

Back Workout – January 21, 2013

• Seated close-grip rows 2×15/3×10-12 • Pullups 2×10 • Freebar T-bar rows 1×15/4×10-12 • Overhand Barbell Rows 5×10-12 • Underhand Barbell Rows 5×10 • V-bar Lat Pulldowns 3×10 • Standing Straight-Arm Lat Pulldowns 7×10-12 Share

Chest/Back Training Routine – December 16, 2012

On this day I decided to shock my body, and since I took 2 days straight off from the gym, and had extra “fun” calories within those two days, I decided to punish myself a little more on this session. * Note: If you know you are under eating, there is no need to attempt…

1-Arm Dumbbell Rows

Training Tip: When doing 1-arm dumbbell rows, make sure to STRETCH to the bottom, then focus on using your lats to move/contract the weight….then focus on controlling the negative movement. Then Repeat. I see this movement done completely wrong 9 out of 10 times I see others doing it. Share