Killer Back/Chest workout!

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back muscles

Get a V-shaped back! Make your pecs explode! Delts and Lats from Hell!

Are you starting to plateau? Not seeing results? Are your workouts getting boring? CHANGE SHIT UP with this KILLER BACK AND CHEST WORKOUT!

OK, that’s enough of the advertising hype talk. Promise.

It’s good to “change shit up” every 30 or 60 days, depending on how you’re doing. If you’re still seeing growth, love your workout, and want to do another month of it, then by all means, carry on. But if you’d like a change, try combining unlikely partners in your quest to keep your body guessing.

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For example, today I combined Back with its nemesis; Chest. Let the bloodbath begin. What happens when you work an opposite muscle to the one you’re mainly concentrating on? You get a well balanced workout and a well balanced body. That’s why my 10 in 30 workout plan has a back and some rear delt exercises during Chest day, and some tricep work during Back day.

Today, I pushed that concept further. It was time for Back day, but instead of only doing a few chest exercises to balance shit out, I went with 100 Deep Pushups! Hell to the Yeah! Seriously, I fricken love these. Started with Pullups Madness, and then Cable Rows and in between each set, I’d do a set of 20 reps of deep pushups with my feet on a bench. All the way down, baby!

I did 5 sets for a kick-ass total of 100 deep pushups. Niiice. So that takes care of my chest, and the Pullups and Rows took care of the back. I did two sets of wide, aviator grip rows, and two sets of narrow grip rows. Both were DROP SETS! <– Yes, that warrants all caps and an exclamation point. I’d max out on the heavy weight of rows at around 6 reps, then lower that shit and max out again, this time going at a faster, non-stop pace.

After the 2 mega sets of Pullups Madness and 4 drop sets of rows, I went to the FreeMotion cable machine for some straight-arm pulldowns. I love this machine so much I wish I had one at home. That’s really all you need for your entire body. Anyway, The straight-arm pulldowns took care of the lats for that impressive wide upper, V shaped back. These really brought out some back and lat muscles I’d never seen before. I’m starting to resemble a fricken cobra—AWESOME!

back muscles

back muscles

Here it is in a 10 in 30 style Nutshell:

Nutshell:
Pullups Madness: Do as many pullups as you can, then immediately get on the assisted pullups machine or other assisted method and max out again, then add weight to the machine and max out one more time. Rest a minute, then do the three back to back sets all over again one time for a total of two mega sets. 2 sets.

Deep Pushups: Raise your feet on a bench or step so they’re at least parallel to your hands but preferably a bit higher and go way down to the maximum slowwwly, before pushing up in an explosive, >1 second. Do 20. If you can’t get to 20, stop and rest no more than 10 seconds and do some more. Take as many 10 second rests as you need to complete your 20 reps. 5 sets.

You’ll do these in between EVERY Back exercise ’til you get to 5 sets for 100 Deep Pushup Bad Boys.

Rows: Seated, wide grip. I used what I call a wide “aviator grip”attachment. Use any wide attachment. Max out real heavy at 6 in the 10 in 30 pace of 1 second pull 3 second return, then lower the weight and do some faster, non-stop, 1 second pull 1 second return reps to max out at 6 – 10 reps. 2 sets.

Rows: Seated, narrow grip. Same as above but the hands are almost touching. Again; drop sets. 2 sets.

Straight Arm Pulldowns: Without bending your arms, use a FreeMotion unilateral cable machine or a straight bar on a high cable and squat slightly keeping your back arched, chest out. Grab the handles or bar at the top, and pull down (without bending those arms) so that your hands end up by your thighs. SLOWLY, bring your hands back up. 3 sets.

CHEERS, and enjoy changing shit up and looking like a fricken cobra!

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Trackbacks & Pingbacks

  1. […] admin – BUM on 07 Jul 2011 at 04:57 pm | Tagged as: build muscle fast Today, was Chest and Arms. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body […]

  2. […] now is the Push/Pull superset of Pushups/Body Rows. 5 sets, 20 reps each. You can also combine Deep Pushups with Pullups Madness if you so […]

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