- Wide pull ups: 3×10 (body weight), 3×6 (50lbs)
- Hamer strength rows: 4×12
- Hammer strength high pull down row: 4×10 (1 hand at a time)
- DB pullover: 4×12
- 1 arm DB row: 4×15
This one was quick, intense, and not much break in between. The main goal here is to make the weight feel heavier than what it actually is by slowing it down and focusing on the contraction. I was gonna put this in the end but decided to put it here instead. Something that I want to leave you off with. You may think this isn’t much or it’s too short but something I see all the time is people doing too much. Your performance is only as good as your recovery. You can only truly understand that if you get to know your body well. Everyone is different so you may be able to do more or you may not need to do this much. If you’re working out for 2+ hours and you’re feeling fatigued, you’re already over trained. You should feel tired after you’re done for sure but you shouldn’t feel like you just ran a full marathon. I’ve been guilty of this and suffered injuries, missed out on possible gains, ruined my sleep pattern, messed up my nutrition, etc. just because I was over doing it. If your only goal is to grow then train like a sprinter running a race. They’re explosive for a few second but they go ALL OUT in that short amount of time.
Wide pull ups: 3 sets of 10 reps at body weight then 3 sets of 6 reps with weight (I did 50lbs). Take about 60-90 sec to fully recover in between reps.
Hammer strength rows: 4 sets of 12 reps. I was using the highest handle on the bar and used to target my upper back. Use 2 hands and pull with the elbows. Minimize the swinging and take 2 sec on the way up (hardest part of the movement)
Hammer strength high pull down row: 4 sets of 10 reps. Use 1 hand at a time and bring your shoulder back and down as you pull. No rest when you switch hands, only after you finish 1 set with both arms take about 60 seconds of rest.
Dumbbell Pullover: 4 sets of 12 reps. This is one of my favorite exercises to develop your back and serratus anterior (the rib looking muscles under your arms and next/under your chest). This one is a little hard to get the form right, take your time learning it and slow it down.
1 arm dumbbell row: 4 sets of 15 reps. This is a staple in most people’s back routine but add a small cue when you do it. When you’re pulling up imagine you’re bringing the dumbbell to your pocket instead of just pull up. You’ll feel the lower portion of your lats activate a lot more.
So that was it for this week’s post of the weekly grind. I hope you enjoyed it and got something out of it. On that note, thanks for reading! If you enjoyed it or think it may help someone else out, please spread the word. If you’re interested in future posts, subscribe below (scroll all the way down) and get notified when I put out the next post. Thanks for reading and stay tuned!