I was just wondering if anyone knew what his back work out was because his back is really good.
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I was just wondering if anyone knew what his back work out was because his back is really good.
this is his whole routine
Day 1 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Back:
Pull-Ups 3 x 8-12
Reversed Grip Pulldowns 3 x 8-12
Bench Bar Rows 3 x 8-12
Dumbbell Rows 3 x 8-12
Seated Cable Rows 3 x 8-12
Hyperextensions 3 x 8-12
Traps:
Dumbbell Shrugs 4 x 8-12
Dumbbell Raise 3 x 8-12
Abs:
Hanging Leg Raise 4 x 25
Crunches 4 x 25
Day 2 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Quads:
Leg Extensions 2 x 8-12
Leg Press 3 x 8-12
Front Squats 2 x 8-12
Lunges 3 x 8-12
Leg Extensions 3 x 8-12
Delts:
Side Lateral Raises 2 x 8-12
Dumbbell Press 3 x 8-12
Front Dumbbell Raises 3 x 8-12
Bent Over Cable Raises 3 x 8-12
Calves:
Standing Calf Raises 4 x 8-12
Seated Calf Raises 3 x 8-12
Day 3 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Chest:
Incline Bench Press 2 x 8-12 4 x 8-12
Incline Dumbbell Flyes 4 x 8-12
Bench Press 3 x 8-12
Pullovers 3 x 8-12
Cable Crossovers 3 x 8-12
Hamstrings:
Lying Leg Curls 6 x 8-12
Reverse Hack Squats 4 x 8-12
Stiff Deadlifts 4 x 8-12
Abs:
Hanging Leg Raise 4 x 25
Crunches 4 x 25
Day 4 Warm Up Sets
(sets x reps) Working Sets
(sets x reps)
Biceps:
Standing Barbell Curls 2 x 8-12 6 x 8-12
Standing Dumbbell Curls 3 x 8-12
Barbell Preacher Curls 4 x 8-12
Overhead Cable Curls 4 x 8-12
Triceps:
Dips 4 x 8-12
Close Grip Bench Press 4 x 8-12
Overhead Extension 3 x 8-12
Rope Pressdowns 3 x 8-12
Calves:
Standing Calf Raises 4 x 8-12
Seated Calf Raises 3 x 8-12
Funny how there's no deadlifts.
stiff deads for hams?
just b/c his back looks good from that way of training doesnt mean yours will too it took him years to figure out what combination he had to use to make his back look like that
I know, I was just curious because his back is huge.Quote:
Originally Posted by cokdiesl