Friday, February 26, 2010
Thursday, February 25, 2010
This is a great all around back developer. The beginning of the movement is like your regular chin-up, the mid-range is like the pullover and the end is similar to the row. I would not recommend this to the beginner but more for the advanced guy looking to change things up.
Subscapularis pull-up- Start with the normal wide grip pull-up position and bring yourself up until the upper pecs make contact with the bar. Once at the top try and push yourself away from the bar and then lower yourself slowly under control. Your subscapularis muscles are part of your rotator cuff and will help with you back strength and overall shoulder health.
Wednesday, February 24, 2010
Tuesday, February 23, 2010
Lat pulldown ( heavy )- 6 reps
Dumbbell one arm row- 12 reps
Seated row-25 reps
*** Really focus on squeezing those shoulder blades when doing the rows. The weight will not be that heavy so you can focus in on the squeeze.
Rest 2 minutes before doing round 2. Repeat for 3 total rounds.
Monday, February 22, 2010
Preacher bicep curl-do 6 reps with a 6 second negative on the negative ( the way down )
Preacher bicep curl-15 reps with partials ( do not go all the way up or down, stay in the middle )
** You will have to use lighter weight for the partials.
Wednesday, February 17, 2010
Tuesday, February 16, 2010
Monday, February 15, 2010
Rhomboid pulldowns- 4 sets of 8 reps
Bent over row with barbell- 4 sets of 10 reps ( pause at the top of the movement for 3 seconds on the last 3 reps of each set )
Rest 60 seconds between sets
** Make sure to keep your elbows out wide when doing the row to keep the focus on your mid back and not your lats. Keep your back flat and really try and squeeze your shoulder blades together.
Barbell Shrug- 4 sets of 8 reps ( hold for 2 seconds at the top of each set )
Rest 60 seconds between each set
** When doing shrugs never roll the shoulders! Lift the shoulders straight up and try to "touch your ears" with your shoulders.