Workout of the Week: October 18th- Back Attack

WARM UP

Cardiovascular machine- 5min

I-1
I-1

Arm circles- 4 sets of 15 seconds each way, alternating between small and large circles. (yes, just like in gym class)

External rotation- using thera-bands, do 3×15 reps of external rotation (see I-1)

Light warm up sets- Before starting your working sets, make sure to do 2-3  very light sets to familiarize the movement and bring blood to the muscle.

Additional warm-up options- light pull-ups, rack chins, lumbar extension, light bicep curls, torso rotation.

Working Sets

T-Bar rows: 4×8; 120s rest.

t bar
T-bar row

SET-UP: Use either a wedged barbell with a narrow double grip cable attachment (my preference) or a T-bar designed machine. Approach the bar with feet shoulder width apart.

EXECUTION: Pick up by handles with a deadlift-like technique. Keep chest up, head/spine neutral, and knees bent. With slight momentum, yes SLIGHT. Row the bar to rib cage while keeping elbows tight to body. Then lower to almost complete arm extension.

TIPS: Control the eccentric motion, but pull in a powerful lat crushing motion during the concentric phase. Mentally isolate the muscular action of your lats, and NOT your arms. Let your ego go, and lift what you actually can.. This exercise is excellent for back thickness.

I-2
I-2

Neutral grip lat pull down: 3×10; 60s rests

SET-UP: Use the bar that looks like a lat pulldown bar, but has handles on the end (see I-2). Attach it to the lat pull-down pulley at your gym. Adjust knee pad so legs are firmly snug.

EXECUTION: Grab handles and lean body slightly backwards (hips should make a 100-120 degree angle). While keeping elbows wide, pull towards body until bar is even with your throat. Then extend until arms are just about locked out. Breath in on eccentric (up) and

Neutral lat pulldown
Neutral lat pull down

out on concentric (down).

TIPS: Mentally isolate lats as primary worker. On eccentric motion, allow lats to open and stretch as if you were posing. While slight momentum is beneficial, do not swing torso and/or lean extremely far back.

 Dumbbell incline bench wide angled seal row: 3×12 (super set with next exercise)

SET-UP: Find an adjustable bench and set it at the incline you would for a normal incline chest exercise. Grab 2 dumbbells, preferably around weight you would do dumbbell shoulder presses with. This exercise will require you to lie chest down (reverse) on the bench.

EXECUTION: As mentioned in the set-up, begin by lying on the bench in a reversed position as shown in example picture.

DB seal row
                                      DB seal row

TIPS: I prefer to go lighter than maximum weight so that I can control the movement. This also allows for a solid squeeze at the peak of contraction. You may experiment between neutral and prone hand positions. Breathe on concentric and inhale on eccentric

Cable reverse fly: 3×12 (second part of super-set)- 120s between cycles.

SET-UP: You may do on fly machine, with dumbbells, or cable machine; each have their own feel and benefit. Just make sure your spine and head remain neutral, can cause nerve pinching if not (trust me).

EXECUTION: As mentioned, keep back/ neck neutral. While keeping elbows almost, but not completely locked out, open arms out from side until a contraction of your upper back and shoulders stop the movement. The movement should be controlled, as this is a technique needed isolation lift, rather than a heavy weight type.

DB Reverse Fly
DB Reverse Fly

TIPS: Mentally chase the burn while doing this movement, which will take practice. If hands are prone, the movement will target post deltoids and traps. If hands are neutral, the upper back will be targeted more; experiment with both.

This concludes the back workout; Additional body parts may be added to the workout (ex. biceps, shoulders)

STRETCH

The picture below has some recommend stretches to do following this back workout.

Do each stretch for 2-3 sets of 10-20 second holds.

Back stretches
Back stretches (click to enlarge)

PRAY

God gave you another day, and another healthy workout.

Workout of The Week: October 12th

This is the first of a series of weekly workouts I will be posting. Feel free to give them a go. I have cues in italics under the exercise. I will have detailed explanations of set-up, execution, and cues for more complicated movements. If still unsure, Google it.

LEVEL OF DIFFICULTY: ADVANCED

Warm-up:

  1. Stationary Bike- 5min.
  2. Body weight Lunges: 2×10
  3. Body weight Squats: 2×10
  4. Hip abductors: 2×10
  5. Perform 1-2 warm up sets of each exercise at a low weight for familiarization.

WORKING SETS

Squat: 4×10

  • Set-up- Feet shoulder width or slightly wider. Toes pointed roughly 30 degrees outward. Bar placed on traps. Hands should be on bar for support. Head in a neutral position.
  • Movement- Inhale and brace core before moving. Movement should begin in hips with knees following. Move body as if you are sitting in a chair behind you. Drop until your knees are at least a right angle and thighs are parallel to the ground. Make sure your chest is up, and your knees are over your ankles and not your toes. Drive from heels while forcing knees outward during the upward motion. Hip thrust for strong lockout. DO NOT LOCKOUT KNEES COMPLETELY.
  • Ques- Hip thrusting is crucial for maximal strength on upward motion. Try to avoid butt winking (posterior pelvic tilt) when deep in the rep. Work on technique before trying very heavy weight. Ask for spot on heavier sets.

Smith machine front squat: 3×12

  • Same cues as squat, except bar should be on front of shoulders with arms crossed or clean grip (use google for help).
  • I like doing these on the smith machine because it removes the core from being the limiting factor. Quads should be mentally isolated when driving out of the bottom of the rep.

Barbell Walking Lunge: 3×10 each leg

super-set w/

Barbell hip thrust: 3×15

  • Set-up- Use an exercise bench for this exercise. Place body perpendicular to bench so that your shoulder blades are the only body part supported by the bench. Do a practice thrust. Make sure your calves are perpendicular to the floor so that your knees are directly above your ankles. Feet should be shoulder width apart. Use a pad to support the weight of the bar against your hips.
  • Movement- Drive hips with bar on waist. Lower back should remain straight, movement should be isolated to your hips alone. Eccentric should be slow and controlled, with a more explosive speed for the thrust. DO NOT hyper thrust, a linear lockout will suffice.
  • Ques- inhale on dissent; exhale on thrust. Squeeze and hold for 1-2 seconds at peak of rep. If done correctly, hamstrings should feel slight engagement as well.

Leg Extension Burnout: Do all below in one continuous set. Avoid if you have knee problems.

  • 10 reps at top 15 degrees of motion- very heavy
  • 6 reps at roughly 10% less weight
  • 6 reps at roughly 20% less weight
  • 3 reps done very slowly- 5s eccentric and concentric; squeeze hard.

HAMSTRINGS

Swiss ball hamstring curls: 3×15

  • Set-up- Use an exercise ball for this exercise. Place body on floor so that your upper back is on the ground and your calves rest on top of the ball. Place arms out your sides to ensure you don’t roll left or right.
  • Movement- Drive hips off ground until body makes a straight line from your shoulder blades on the floor to your ankles on the ball. Arms should remain straight out from body. Curl feet towards your butt in a controlled fashion, while keeping your hips as straight as possible. This may take practice.
  • Ques- inhale on dissent; exhale on curl. Squeeze and hold for 1-2 seconds at peak of rep. If done correctly, hamstrings should feel very tight close to your butt.

Lying leg curl 21’s: 2×21

  • 7 reps from starting position to 1/2 way
  • 7 reps from 1/2 way to full contraction
  • 7 reps full range of motion

STRETCH

  • Do 1-2 stretch variations for each major body part
  • 3-5 repetitions per stretch
  • 10-20s second hold each

FOAM ROLL

Use a dense foam roller/ softball to loosen and release tension that may have resulted from the copious volume above.

PRAY

Pray to God you survived, and ask him to help you walk for the next couple of days.

Kyle Blair

Email: kblair_fitness@aol.com

For coaching click below.

http://www.kblairfitness.com/online-fitness-plans.html