Improve your back with these moves

1) SEATED LEANING STRAIGHT BAR ROW-This exercise takes the traditional row and then makes it better in regards of targeting the lats. By keeping a forward lean and placing your feet low on the foot pads you will increase the recruitment of the lats instead of the mid back.


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2) X ROW- This is one of my favorite exercises to hit the middle part of the back including the traps and rhomboids. Just make sure you alternate each set which arm is on top and that each rep you squeeze the shoulder blades together.


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2 for 1 Wednesday Workouts

Workout 1- For my female readers. Great workout that involves the full body and will help you drop body fat and get the best body you can! Unlike most of my routines these one doesn't include major players like the squat, deadlift, thruster or step up but brings in new exercises like donkey kicks and lateral band walks which you might not be doing.

A1) Shoulder press Ys with dumbbells-12 reps
A2) Band kickbacks- straight back and to the side- 10 reps each way, 20 total
A3) Pullups-assisted machine or use bands for help if need be -10 reps
A4) Lateral band walks-15 each way
A5) Band chops-20 each
*4 rounds without rest

B1) Tricep rope extensions-15 reps
B2) Donkey kicks-20 reps
B3) TRX row-palms down to palms up ( use a regular row if you don't have a TRX ) 12 reps
B4) Lateral lunge with dumbbells-10 reps per
B5) V up-10 reps
* 4 rounds without rest



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Workout 2-For my male readers below are two videos of different compound sets you can use on your back and bicep day if your goal is to add some size. These four exercises alone would not be your entire workout but will help add to your regular routine.

Try these 4 unique exercises

1) Decline Step-up

Just like doing a normal step-up but on a decline bench. Make sure your toe is a couple of inches below your heel. The foot should be on the low end of the bench. You can add a barbell or dumbbell to increase the load. Great exercise to burn the quads and butt.

2) Fly-away

Think of this as a combination of a dumbbell bench press and fly. To perform, do a regular chest press and then pause at the top and lower the weight like you would when doing a fly. Do this for each rep. Press the weight up like a bench press, fly the weight down.

3) BOSU ball pushup

Not a huge fan of the bosu ball for many things but it works great for this exercise. Turn the ball over so you can grip the bottom handles. Perform pushups and see how lit up your core gets. Try elevating your feet for an even better workout.

4) X row

This exercise can be an alternative to the seated row or pulldown. Use a cable crossover setup and grab the left handle with your right hand and right cable with left hand. Knee or sit a couple of feet in front of the cable setup making sure the cables are at its highest point. Pull and cross the handles in front of your hands until your hands end up in the middle of the pecs. Make sure to pause and contract the muscle of the mid back on each rep. Great exercise for the middle of the back.

Unique exercises/techniques for you to try!

Full blast back routine

A1) Seated row with V bar- You will hold each rep and focus on squeezing the shoulder blades together at the back of the movement. Rep 1-8sec rep 2- 7 sec rep 3-6 sec........until last rep is held for 1 sec. 8 total reps of course. The isometric hold is a great way to recruit more muscle fibers and has been shown to be highly effective when training the back.

**Rest 60 sec and repeat this for 3 more total sets

B1) T-bar row-This will be done as a drop set. Do your first set with a challenging weight for 8-10 reps. then immediately drop 25lbs off the bar and then try and rep out another 8-10 reps.

**Rest 60 sec and repeat this for 3 more total sets

C1) One arm row with a dumbbell and pause-Do a standard one arm row but let the weight rest on the floor at the bottom for a 1 sec pause each rep before exploding up as fast as you can. This pause will keep you from cheating and allow you to focus better on solid movements. Do 8 reps

**Rest 60 sec and repeat this for 3 more total sets

Done!

Try this!

Do 100 reps of pullups in as few of sets as you can. You can take whatever rest you need between sets just don't exceed 2minutes. Then next time you workout your back try and get to 100 reps in fewer sets as you did the first time around. It doesn't matter what number you start with your how many you do in each set just get to 100 in the least amount of sets. If you are not strong enough to do legit pullups then you can use the assisted machine or just wait til your stronger!

Example

25 reps-set 1

15

15

10

10

10

10

5

Done

Try this workout if your tired of yours

If you are bored with your workout today and your goal is weight loss or just to get in the best shape possible then give this a try. You will hit every major muscle group in this workout.

A1) ANY PULL MOVEMENT ( Row, pulldown, pullup, etc )-12 reps
A2) ANY LEG MOVEMENT ( variations of squat, deadlift, press, lunge, step-up etc )-12 reps
A3) ANY CORE EXERCISE-12 reps
A4) ANY PUSH MOVEMENT ( pushups, shoulder exercises. chest press variations)-12 reps
A5) ANY LEG MOVEMENT ( something different than you did for A2 )-12 reps
A6) ANY CORE EXERCISE -12 reps
A7) ANY PULL MOVEMENT ( something different than you did for A1 )-12 reps
A8) YOUR CHOICE ( pick something you need the extra work, biceps, triceps, legs, etc )-12 reps

Take rest if you need after doing all 8 exercises but try and start round 2 as quick as you can. Each round you will drop the reps by 1. So it would like this:

Round 1-12 reps
Round 2-11 reps
Round 3-10 reps
Round 4-9reps
............You get the picture

Your goal is to see how many rounds you can get in 45 minutes. If you you did 5 rounds and ended with doing 8 reps of everything then next time you do this workout try and do 6 rounds. Every workout you can also try and decrease your rest time between rounds.

A bigger back with this

T-bar row-10 reps
SUPERSET WITH
Narrow grip lat pulldown-6 reps ( make sure the weight is very heavy for 6 reps )

Rest 90 seconds and repeat 4 more rounds


Decline straight bar row-10 reps
* Set up a decline bench in front of a cable pulley. Put the cable at about hip height. Lying face up on the bench grab the straight bar from behind you and pull the bar towards your thighs keeping your arms locked out and straight.
SUPERSET WITH
Decline dumbbell one arm row-10 reps
* Hold a dumbbell in your right arm and put your right leg out to the side for support. Place your left leg back on the top of the bench. Row the weight up from the floor. The dumbbell should start from the lowest end of the decline bench near the floor.

Rest 90 seconds and repeat for 4 more rounds

New training split

If you are trying to put on some muscle and have found your current training split to be getting dull and your results stagnant then give this try. This split calls for a large frequency and volume of leg work. By doing legs more often you will stimulate more growth hormone and testosterone and bring about new muscle gains. Your legs will take a beating and therefore you need to make sure you stretch and foam roll every day. In this split you will be doing chest just one time a week and back two times a week since most people tend to lack back development. Below is the set up for the training split and descriptions.

MONDAY
Hip dominant leg exercise ( Romanian deadlifts, good mornings, all deadlift variations, glute bridges )
Back
- 1 vertical pull ( pullup, lat pulldown etc )
- 1 horizontal pull ( row variations etc )
- 1 other of your choice

TUESDAY
Biceps
Triceps
-Pick 3 exercises for each muscle

WEDNESDAY
Quad dominant exercise ( squats variations, leg press etc )
Chest
- pick 3 exercises

THURSDAY
Triceps
Biceps
-Pick 3 exercises for each muscle

FRIDAY
Hip dominant exercise
Back

SATURDAY/SUNDAY
OFF

Do this training split for 4 weeks and then cycle off this for a lower leg volume workout. Make sure to eat like crazy because your metabolism will be jacked up and in order to get proper growth you need to feed yourself.

Great routine to build the back

Here is a great workout for the back-

Lat pulldown-5 sets of 10 reps
Rest 1 minute between sets


Bent over row with barbell ( rest your head on the top of a incline bench )-10 reps
SUPER SET WITH
One arm dumbbell row-10 reps
Rest 90 seconds between sets. Repeat this for 5 total sets


Lat pulldown-5 sets of 10 reps ( most likely you will need to do less weight than you did earlier )
Rest 1 minute between sets

Paul's crazy HIT routine

This workout comes from a trainer friend of mine, Paul Lundkvist. The routine is really intense and wont be easy. I have gone through this routine myself and I will tell you if done right this will test you both mentally and physically. Each exercise is essentially a warmup/ pre-exhaust for the next one.

Do each exercise for just 1 set to complete failure and take no rest between exercises

Leg Extensions
Squats
Leg Curl
Deadlift
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press

Done

For more on Paul checkout his blog
http://plunkan.blogspot.com/

New Year, New You!- 3 routines to try

The New Year is here yet again, and it is time for you to get back on track and start dominating again! Below I have given you different routines that I would not recommend for the beginner. If you are starting back into working out for the first time in a long time this new year then these workouts are not for you at this point in time. If you just need a jolt of freshness and new energy in the form of a badass workout then these are for you.

Workout # 1-For the guy who wants a bigger chest and back

PUSH AND PULL COMBO

Dumbbell chest press-1@ 6 reps ( heavy weight )

DROPSET INTO

Dumbbell chest press-1@ 20 reps ( use 50% lighter weight than you did for 6 reps )

Rest 2 min and repeat 2-3 more times

Incline barbell bench press-1@ 10 reps

Rest 1 min and repeat 4-5 more times

One arm dumbbell row-1@ 10 reps ( pause the weight on the ground for 1 second before driving up)

SUPERSET

Seated cable row-1@ 10 reps

Rest 90 seconds and repeat 2-3 more times

Straight arm pulldowns-1@ 12 reps

DROPSET INTO

Straight arm pulldowns-1@ Failure ( use 20-30lbs less than you did for 12 reps )

Rest 90 seconds and repeat 2-3 more times

Seated cable row-1@ 5 reps ( pause for 3 seconds and hold on each rep trying to squeeze your shoulder blades)

Rest 1 min and repeat 2-3 more times

Done.

____________________________________________________

Workout # 2- For the individual who is looking to trim up

Metabolic calorie burner

A1)Pullups ( use assisted machine if needed )-8 reps

SUPERSET

A2)Lateral step ups with dumbbells -15 reps each leg

Do 2 rounds without resting. After 2 rounds go right into the below combo.

B1) Standing barbell shoulder press-8 reps

SUPERSET

B2) Deadlift-8 reps

Do 2 rounds without rest. After 2 rounds Rest for 2 minutes and then start all over again with the A combo for 2 rounds and then going right into the B combo for 2 rounds before you are done.

C1) Decline dumbbell row-12 reps each

http://www.youtube.com/user/H4training#p/u/7/DxiJGMnyzKw

SUPERSET

C2) Alternating reverse lunges ( focus on speed....no weight needed)-15 reps each leg

Do 2 rounds without rest. After 2 rounds move onto the below combo.

D1) Dips-8 reps

SUPERSET

D2) Lateral band chops-15 reps each side

http://www.youtube.com/user/H4training#p/u/18/RX-_yvo7Ez8

Do 2 rounds without rest. After 2 rounds rest for 2 minutes before starting back over with the C combo for 2 rounds and then back to the D combo for 2.

Finish with:

Bike- 30 seconds full speed ( fast!!!!!!!!!!!!!!! ) and then go slow ( "rest" ) for 30 seconds.....repeat this 4 times.

After finishing the bike do:

Ball slams- 15 reps as hard as you can! Rest 30 seconds between sets...do 3 sets

Done.

_____________________________________________________

Workout # 3- For the ladies looking to lean and firm the legs

Leg sculptor workouts

Leg circuit NK style-http://www.youtube.com/user/H4training#p/u/19/w12FIe_cLaI

Leg circuit for the butt-http://www.youtube.com/user/H4training#p/u/4/4EWjX7IvZRc

Glute medius work ( butt, hips )-http://www.youtube.com/user/H4training#p/u/1/5nAm-VuFl58

Enjoy! Go Dominate.

Drop sets

You can call them breakdowns or strip sets but most commonly they are called drop sets. Drop sets are one of the best techniques you can use to add intensity to your workout. Drop sets have been and will continue to be a favorite of bodybuilders. If you don't use drop sets you should add this technique to your training.

What are drop sets?

*Is a technique which you do an exercise to failure or close to failure, then you drop some weight and continue with the exercise for more reps.

What do drop sets do?

*By dropping the weight and continuing the set you will recruit more "reserve" muscle fibers. By recruiting more muscle fibers you will allow your muscles to grow!

Some drop set methods ( other than the traditional drop set )

A) ( 6-20 ) or "halving" method- This is when you choose the heaviest weight you can for an exercise for 6 reps. Perform the 6 reps, then without resting drop the weight by 50% and rep out 20 reps. This is great to do with dumbbell rows.

B) Tight drop sets-This is when you make small drops in weight. This would be like doing dumbbell bicep curls and you would do reps with the 50lb, then 45lb, then 40lb etc.

C) Wide drop sets-This is when you make a big drop in weight and generally you can do more reps. This method is best done with large muscle groups and exercises like the squat and leg press. You could have 6 plates on each side of the leg press and with each drop you take a 45lb plate off each side.

D) Power drop sets- This was made popular by Larry Scott who liked this method to not only build some size but also build your strength. Scott liked using this for his arms and shoulders. Start with your 6 rep max, then drop the weight between 10-15% and then do 6 reps with the new weight until you reach the desired number of drops

Some tips

• I wouldn't do more than 2-4 weight reductions ( drops ) during the routine- So if you start with 200lbs for bench, then you do 190, 180 and finish with 170. This would be 3 drops in weight.


• Stay within the 6-12 rep range since that is the best range for muscle hypertrophy. Sometimes you can go with the higher 15-20 rep range on your last drop.


• Don't do drop sets all the time- They are intense and you will overtrain and quickly burn out if you do. They say a ratio of 3:1 is best. Meaning do 3 regular sets and then 1 drop set.

H4 Fat Burner #14- Max reps giant set

Here is a routine aimed to target every muscle group of the body. Both cardio and resistance training will be incorporated in order to get the most out of your time. Heavy weight is not the focus but rather how many reps you can knock out in the slotted time.

**Do max reps in the time stated next to each exercise- meaning you try and hit as high of a number of reps for 1 minute. If you need to pause during the time you can. During the cardio try and go all out in terms of speed and effort for the time.

1.Row-1min

2.Alternating front lunges-1min

3. Pushups-1min

4. Form of cardio-Bike, Tread, Stairs, Sprints etc- 3min

5. Pulldowns-1min

6. Military press-1min

7.Form of cardio-2min

8. Tricep extensions-1min

9. Split squats-1min

10. Bicep curl-1min

11. "V" crunch-1min

12. Form of cardio-3min

Rest for 3-4minutes. Repeat this 1 more time max.

Mass building routine for big arms!-Chin-up ladders

Read this workout on http://www.dieselcrew.com/ and loved it. Try it out!

** This routine uses breaths as the rest interval

Do 8 reps, take 8 breaths rest ( So rest only the amount of time it takes to take 8 slow breaths)

Do 7 reps, take 7 breaths

Do 6 reps, take 6 breaths

Do 5 reps, take 5 breaths

Do 4 reps, take 4 breaths

Do 3 reps, take 3 breaths

Do 2 reps, take 2 breaths

Do 1 rep, take 1 breath

Do 2 reps, take 2 breaths

Do 3 reps, take 3 breaths

and so on.........

Your end goal should be to start at 8 reps, go down to 1 rep and then back up to 8 reps. First time trying this just see how far you can get.

** If you need more resistance than use a dip weighted belt. If you cannot complete this because you are not strong enough then try starting at a lower number like 5 or 6 and going down.

Big back Wednesday workout

This workout is about volume. Bring it!

A)Cable pulley machine seated row- 4 sets of 10, F, F

Rest 2 minutes between sets.

** This is a double drop set. So do set #1 for 10 reps. Immediately drop the weight by 10-15lbs and do another set to failure. Finally, end by dropping the weight again by 10-15lbs and doing reps to failure. This equals 1 set.

B)Lat Pulldown ( wide grip)- 5 sets of 10

Rest 1 minute between sets

** Pause at the bottom of the movement for 2 seconds on each rep.

C) Decline straight bar pull downs- 5 sets of 10

Rest 1 minute between sets

** Set up a cable pulley at just below hip height. Place a decline bench in front of the cable pulley so your head is closest to the bar. Keeping your arms extended and locked out, pull the bar towards the thighs. Focus on your lats and keep the arms locked and straight!

Go Dominate.

You should do this! Upper/Lower body super sets

If you are looking to get more out of your workout then you should try this! If you want to cut your body fat and change your body composition then you should try this! If you are limited on the time you have in the gym then should try this!

There are numerous benefits of super setting a lower body exercise with a upper body exercise. One, you can go full blast on your upper body and then allow it to rest while your lower body works. This is an extremely effective method. Another benefit is the ability to burn more calories. You will be working the entire body from head to toe, and the more muscles fibers involved in a workout the more calories burned.

The basic set up is for you to pick one upper body exercise and one lower body exercise. I would choose one exercise to be slightly higher reps 10-15 and the other exercise to be slightly lower 8-10 reps. Make sure you hit every aspect of the upper body by working the chest, back, and arms. I would do 2 back exercises for every 1 chest exercise in the workout to improve your back. As far as your lower body exercises try and hit a quad dominant exercise ( a squat form) and a hamstring dominant ( deadlift ) and also some form of lateral work ( lateral step-up, band walks etc ) and that way you stay balanced. Below are some examples of super sets you can use:

Chest press- 8 reps

SUPER SET

Split squat-12 reps

4 rounds without rest between sets

Lat pulldown-12 reps

SUPER SET

Deadlift-8 reps

4

sets without rest between sets

Close grip press-8reps

SUPER SET

Lateral step-ups-12 reps

3 sets without rest between sets

Row-10 reps

SUPER SET

Glute bridges-15 reps

3 sets without rest between sets

Try changing your routine to this style for 6-8 weeks or so and see what changes occur.

H4 fat burning full-body workout

This is a great full body routine that you can use to burn a ton of calories in your workout in minimal time. I would not recommend this workout for any beginner. Here is the workout on paper.

Everything is a super set and do each super set 3-4 rounds without rest. Take your rest between groupings of exercises.

A1) Dumbbell pushup/deadlift/jacknive combo-6 reps

A2) Box Jumps-15 reps

B1) lateral lunge with dumbbell row- 6 reps per side

B2) Ball slams-15 reps

C1) Lateral band chops- 15 reps per side

C2) Lateral plate squat and press-6 reps per side

D1) Band row and reverse lunge ( palms down grip )-15 reps per side

D2) Floor jacks-20 reps

Now get yourself off the floor and rest your done!

Extended faitgue sets

This is a great training technique to use in your workouts that is similar to drop sets. The difference in this method is that you will be changing grips or foot position to accommodate the fatigue.

Example:

EZ bar bicep curl

• First set use a palms up grip and do 5-6 reps. When you start to fail switch to a palms down grip, wait 10 seconds and do more reps to failure. Once you failed again now grab a pair of dumbbells and perform more reps until failure with a hammer grip ( palms face each other)

Here are some more examples of exercises and how to change the grip following the same procedure as above.

Dumbbell row

1. Palms down grip

2. hammer grip ( neutral, or palms facing your body )

3. Palms up grip

Dumbbell chest press

1. Palms down grip/overhand ( traditional grip for pressing )

2. Palms down grip/overhand but with the hands all the way to the right side of the dumbbell

3. Neutral grip ( palms face each other )

Badass back routine

For the first part of this routine the focus is on heavier loads with minimal reps. Most people don't do this often enough so it will really shock your muscle. The ending of the workout will switch to more of a traditional hypertrophy workout with moderate loads and medium reps.

Hammer strength lat pull down machine- 5 sets of 5 reps

** If you don't have this at your gym use the lat pull down bar. Make sure the weight on this is heavy and it is a tough 5 reps.

Rest 60-90 seconds between sets

Row- 5 sets of 5 reps

** use a grip that you normally don't use or a handle that you don't use. Once again make sure the weight is heavy for the 5 reps and don't cheat and move your back forward as you pull!!!!!! Use the muscles we want to develop!

Rest 60-90 seconds between sets

One arm dumbbell rows- 1 set of 10 reps

SUPER SET WITH

Straight bar standing pull downs- 1 set of 12 reps

** Focus on standing tall and keeping your arms locked out and straight.

Rest 1 minute and repeat this super set 3 more times.