Hammerblow
Spammers
- Joined
- Mar 9, 2016
- Messages
- 479
[SIZE=17pt]I’m sharing one of my workout routines, today it's back day boys and girls. As previously stated (if you’ve read my previous workout posts), intensity, drop sets, super sets, loads of reps and very little rest between sets. I'm intentionally keeping heart rate high throughout these workout routines, I'm dropping BF at the moment and I'm one of those guys that isn't in love with huge amounts of cardio. I prefer to work this way, has a better effect on my condition and keeps that hard as stone look. Ready for it?[/SIZE]
[SIZE=17pt]Warm up - Assisted chins, empty bar barbell rows, plenty of stretching.[/SIZE]
[SIZE=17pt]Exercise 1 - Overhand grip Barbell Rows. 100Kgx15, 140kgx12 180kgx10, 200kgx8 all 1 minute rest between sets. Then a big drop set, 200kgx6, 180kgx6, 140kgx8, 100kgx10, 60kgx15[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 2 & 3 - Close grip cable row superset with wide grip late pulldown. Don't check weight on cables to be honest, whole stack, 150kg ish? Row x10, pulldown x 10. 1 minute rest, back in and repeat x 3[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 4 - Underhand grip cable row. Same strategy as exercise 1, pyramid weight up to max for 6 reps over 4 sets, then a big drop set all the way down to light weight for 15 reps.[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 5 & 6 - Hammer strength high row superset with Hammer strength low row (underhand grip). High row 120kgx15, low row 100kgx15,30 sec break high140kgx12, low 120kgx12, 30 sec break high 150kgx10, low 130kgx10. Your grip should be destroyed by now.[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 7 - Chin ups to failure. Your grip will no doubt fail before your back does.[/SIZE]
[SIZE=17pt]Once again, this isn't an every week routine. It's intense, you need to go into it with plenty of fuel and a lot of aggression. It's going to hurt, finish it, don't let it beat you. If you can grip the steering wheel when you get back in your car, you didn't work hard enough.......[/SIZE]
[SIZE=17pt]Warm up - Assisted chins, empty bar barbell rows, plenty of stretching.[/SIZE]
[SIZE=17pt]Exercise 1 - Overhand grip Barbell Rows. 100Kgx15, 140kgx12 180kgx10, 200kgx8 all 1 minute rest between sets. Then a big drop set, 200kgx6, 180kgx6, 140kgx8, 100kgx10, 60kgx15[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 2 & 3 - Close grip cable row superset with wide grip late pulldown. Don't check weight on cables to be honest, whole stack, 150kg ish? Row x10, pulldown x 10. 1 minute rest, back in and repeat x 3[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 4 - Underhand grip cable row. Same strategy as exercise 1, pyramid weight up to max for 6 reps over 4 sets, then a big drop set all the way down to light weight for 15 reps.[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 5 & 6 - Hammer strength high row superset with Hammer strength low row (underhand grip). High row 120kgx15, low row 100kgx15,30 sec break high140kgx12, low 120kgx12, 30 sec break high 150kgx10, low 130kgx10. Your grip should be destroyed by now.[/SIZE]
[SIZE=17pt]2 mins rest[/SIZE]
[SIZE=17pt]Exercise 7 - Chin ups to failure. Your grip will no doubt fail before your back does.[/SIZE]
[SIZE=17pt]Once again, this isn't an every week routine. It's intense, you need to go into it with plenty of fuel and a lot of aggression. It's going to hurt, finish it, don't let it beat you. If you can grip the steering wheel when you get back in your car, you didn't work hard enough.......[/SIZE]
