Posts Tagged ‘Strength training’

Welcome to the Jacked Back Trainer. Here you will find some killer back workouts that will help you put on size, burn fat and build a massive, cobra-like back. I love to use various methods to keep the muscle guessing and working harder to adapt = GAINS GAINS GAINS. You think you’re ready?! Add these workouts into your routine and start seeing some real results!

Workout #1 

Rest between 60-90 seconds unless otherwise stated.

  • Superset: (A) Lat Pulldown  4 sets of 12, 10, 8, 6 {Increasing weight with each set}      (B) Wide Grip Pullups 4 sets to failure
  • Superset: (A) Bent-Over Barbell Row 4 sets of 6, 8, 10, 12 (Decrease weight as you rep up(B) Standard Pullup 4 sets to failure
  • Superset: (A) Reverse Close Grip Lat Pulldown 4 sets of 10 reps (B) Close Grip Pullups 4 sets to failure
  • Superset: (A) Deadlifts 3 sets of 8,6,4 (B) Pullups (*Change hand grips every set3 sets to failure

 

Workout #2 

Rest between 60-90 seconds unless otherwise stated.

  • Wide Grip Pullups 4 sets of 10 {The set isn’t over until you’ve hit 10 reps. Use the rest-pause technique if necessary}
  • One-Arm Dumbell Row 3 sets of 8,8,8 {Triple dropsets;Go heavy and hit 8 reps, then grab a weight 20-25 lighter and hit another 8, then rep another 8 with a weight 20-30lbs lighter then previous}
  • T-Bar Row 50 reps {Pick something that you can perform at least 25 reps with then use rest-pause to get to the 50. Take as many breaks as necessary and move on to the next exercise only after completing all 50}
  • Superset: (A) Machine Hi-Row 3 sets of 15,10,5 (B) Machine Low Row 3 sets of 15,10,5 {Increase weight as reps decrease}
  • Hyperextensions 3 sets of 12 reps

 

Workout #3

Rest between 60-90 seconds unless otherwise stated.

  • Pullups 4 sets of 10 reps {Change your hand position after each set; E.g. Wide Grip, Close-Grip, One Arm, Behind the Head}
  • Superset: (A) One-Hand Cable Row 3 sets of 8 {Slide the cable to the lowest height setting, grab the handle and with bend knees and straight back, pull your hand back towards your body with your elbow as close to the body as possible} (B) Rope Row 3 sets of 8 {Slide the cable to waist height, attach the rope attachment, and pull the weight back with your arms separating the rope and hugging your body}
  • Close Grip Lat Pulldown 3 sets of 30, 20, 10
  • Deadlift 50 reps {Pick a weight that you can complete 25 reps, and use rest-pause technique to hit all 50 reps}

Workout #4

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Bent Over Barbell Row 10 sets of 10 reps
  • Seated Row 10 sets of 10 reps
  • Wide-Grip Pullups 3 sets of 10-15 reps
  • Deadlift 3 sets of 10-15 reps

 

Workout #5

 Rest between 60-90 seconds unless otherwise stated.

  • Romanian Deadlifts 4 sets of 10 {Add weight with each set}
  • Pullups 4 sets to failure {1 minute rest between each; try to new variation of the pullup for eact set, e.g. Muscle Up, One-Arm, Close Grip, Wide Grip}
  • Bent Barbell-Row 3 sets to failure
  • One-Arm Dumbell Row 4 sets of 10 reps {Keep weight the same}
  • Seated Rope Row 4 sets of 10 reps {Keep weight the same}
  • High Cable Row 4 sets of 10 reps {Attach a wide grip handle to the lat pulldown station. Grab the bar, step back and put a foot onto the platform used to secure the legs when performing pulldowns. Row the bar towards your chest, the cable should be coming towards your chest diagonally if you’re doing it right! Increase the weight with each set}
  • Medicine Ball Hyperextensions 3 sets of 10 reps 

What’s up everyone. Here are some of my favourite shoulder workouts that I like to cycle between when trying to put some size on my delts, while dialing in the striations by utilizing various training methods, including supersets, dropsets, rest-pause and german volume training. Try these out and see how effective they are for yourself!

Workout #1

  • 4 sets of 12, 10, 8, 8* rep Behind the Neck Seated Military Press

 (Increase weight with each set, on the last set perform a triple drop set, hit 8 reps with the weight, drop the weight and rep through the next few until failure, drop the weight again and pump them out)

  • 1 set of 50 reps of Lying Upright Cable Row  

Pick a lighter weights here and rep out to 50. Take as many breaks as you want but don’t stop until you hit this number.

  • 3 Sets of 12 reps One-Arm Cable Lateral Raises superset with 10 reps of

Barbell Front Raise

This one will BURN. Pick a relatively lighter weight and rep out 12 lateral raises on the cable per arm. Immediately after, grab a lighter straight bar (I use 40lbs) and lift the bar with straight arms to eye level, bring down and raise again, with straight arms, over your head, that’s one rep. Perform 10 more.

  • 3 sets of 12 reps Hyperextension DB Reverse Flyes superset with 12 reps of Cable Face Pulls

Position the pads on the hyperextension bench so that you can hand over with your lower body stable and locked in. Bend over as if you were to do a hyperextension, and with dumbells in hand, perform a reverse flye. After you’ve hit your numbers move on to the cable machine and set the cable with the tricep ropes at eye level. Grab the rope and pull the rope towards your face.

  • 10 sets of 10 rep Arnold Press on Swiss Ball

This is the final burner and will kill all heads of the shoulder. Grab a swiss ball and some light dumbells, maybe 40% of your 10 RM (I use 17.5 lbs) and perform 10 reps. Stop, count to 10 000, by thousands in your head. And perform another 10. Follow this method until you hit all ten sets. You’re shoulders will be toast by now.

Workout #2

Rest 60-90 seconds between reps.

  • Arnold Press 4 sets of 12 superset with Standing Military Barbell Press 4 sets of 8
  • Seated Lateral Raises 3 triple dropsets of 12,12,12 superset with seated front raises 3 triple dropsets of 12,12,12
  • Reverse Machine Flye 3 sets of 10 superset with Reverse Cable Flyes  3 sets of 12

 

Workout #3

Rest between 60 -90 seconds between reps.

  • Shoulder Press 3 x 8-12
  • Upright Row 3 x 8-12
  • Lateral Raises 3 x 8-12
  • Front Raise 3 x 8-12
  • Seated Reverse DB Fly 3 x 8-12

 

Workout #4

  • Barbell Shoulder Press 4 sets of 30,20,10,5 superset Lying Upright Row 4 sets of 30,20,10,5
  • DB Arnold Press 4 sets of 5, 10, 20, 30 superset DB Lateral Raise 4 sets of 30,20,10,5

** REST starts at 45 seconds and increases 15 seconds until you hit the set with 5 reps, rest for 90 seconds, then move on to the second round of exercises going from 90 seconds back down to 45.

Workout #5

  • Machine Shoulder Press (Body facing towards machine) 4 sets of 12, 10, 6, 6

Performing machine shoulder presses facing towards the machine will put a focus on the anterior (front) head of the shoulder.

  • One-Arm Lateral Raise 4 sets of 12 reps superset Lateral Raises 4 sets of 12 reps
  • Straight Bar Front Raise (Eye-Level) 4 sets of 12 reps superset Straight Bar Front Raise (Arms Fully Extended Over Head)  4 sets of 12 reps
  • Pronated Dumbell Reverse Rows 4 sets of 10, 12, 15, 20