3
Back / Abs
1. single arm cable row. goal = activation of the lats. 3x10-12 with ascending weight. use a. good squeeze in the contracted position. Leave about 3 reps in the tank here.
2. single arm row variation. There are so many different row variations, find one you like. Some of the ones I use are Meadows Rows, 1-arm barbell rows (done on the t-bar), dead stop dumb bell rows, and Hammer Strength Iso Low Row. Remember to always pull with the elbows and not the hands/wrist. Work your way up to a hard set of 6-8 reps here hitting failure on that last rep. Example, 30x8, 50x8, 60x8, 70x7. Goal = maximum force
3. Dorian Deadlift (3.4ths deadlift). You can either do this from the floor or in a rack. Once you've got the bar in a locked-out position like you would in a deadlift lower it to about an inch or 2 below the knee, or to mid shin, now explode the weight upwards. Do not hyper-extend your back when you lock out, do not go past a neutral spine. Work up to a top set of 6-8 and then take a plate off each side and shoot for another 10-15 reps. Stop 1 rep short of failure, you don't want to get hurt.
Example, 135x10, 225x10, 315x8, 365x8, 405x6, 315x15
4. Chest supported row. Use a slightly wider than shoulder width grip here. The goal is to hit your rhomboids, mid back, and some rear delts. Keep your chest planted on the pad and give 10-12 reps squeezing hard. On the end of each set let the weight pull you forward stretching out your back and hold it for 10 seconds. Goal = Pump and stretch
5. Horizontal pulldown. This could be a lat pulldown or a machine that is similar to it. Keep a slight arch in your back and drive your elbows into your back pockets. Get a good contraction here. do 3 sets of 10-12 here getting the lats nice and pumped.
6. Pullover. If you have a pullover machine use this, Nautilus and Hammer Strength both have one but they are rare. If not the second best option is a banded pullover. If you don't have bands, you should get some at some point but for now just use a regular dumb bell pullover. Bring the weight only to your forehead if you don't have a band on it. Don't worry about the stretch depth the first couple sets / reps, they will get progressively deeper as you get loosened up. Goal = train the muscle from a stretched position.
7. Abs, 3-4 sets to failure. I use either an ab wheel or do roman chain leg raises. Do something that doesn't stress your lower back.
Off Day.