Not exact matches
Seated
row This
cable - based, fixed - motion machine employs a
rowing motion to target your upper back better than the standard lat
pulldown bar.
You can start with lat
pulldowns (or pull - ups) as a first exercise and superset with
cable rows.
The first part is doing close grip reverse
pulldowns done on a Hammer Strength machine, which is intended to target the lats and the upper back, the seconds part is doing overhand grip bent over barbell
rows, intended to put on mass and the third part is doing seated
cable rows, intended to add thickness to the teres major and the rhomboid muscles.
For example, on back day: Do pullups and straight arm
pulldowns, and superset it with an athletic stance horizontal
cable row with rotation through the thoracic spine.
All bodybuilders know the seated
cable rowing machine, which is a horizontal
rowing type movement and the lat
pulldown, a vertical pulling movement.
● Machine or
cable chest press ● Machine or
cable seated
row ● Machine leg press or dumbbell squat ● Machine or
cable pulldown ● Plank ● Side plank (left) ● Side plank (right)
Bench press, shoulder press, lat
pulldown,
cable row, barbell squat, leg press and leg extension.
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press,
cable flyes back: bent over
row,
pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension,
cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches,
cable side crunches
Tagged as: Achilles, Arnold press, back, biceps, body fat percentage, Brad Pitt,
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pulldowns, lateral raises, leafy vegetables, low carb meals, Mickey O'Neil, nautilus, pec deck machine,
pulldowns, pullups, pushups, seated
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A comprehensive, but not exhaustive list of exercises that target these muscles groups include barbell
rows, Pendlay
rows, seated
cable row, lat
pulldown or face pulls and can be incorporated into your routine after your compound lifts.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front
pulldown or chin 1 x 8 - 10 stiff - arm
pulldown 1 x 15 - 20 front
pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright
row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20
cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension, standing military press, seated leg curl, biceps curl, standing calf raise, lat
pulldown, machine back extension, seated
cable row;).
Back / Biceps / Forearms
Cable pullovers 4 x 8 - 12 Wide reverse grip
pulldowns 3 x 10 - 14 T - bar
rows 4 x 10 - 14 Bent over barbell
rows 4 x 10 - 14 One arm dumbell
rows 3 x 10 - 14 Seated
cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing barbell curls 3 x 10 - 12 One arm d / b curls 3 x 10 - 12 One arm
cable curls 3 x 10 - 12 One arm preacher curl 3 x 10 - 12 Wrist curls 3 x 25 Reverse 3 x 25