Pull Session | Back Thickness Focus скачать в хорошем качестве

Pull Session | Back Thickness Focus

Full workout posted below. Follow me along as I lead you through one of my pull sessions focused on developing back thickness. I explain the whys behind exercise selection, order, and execution. Give the workout a try! Blog: http://www.j3sportsrd.com/blog/ For coaching services: www.j3sportsrd.com/services/ Instagram: @johnjewett3 email: ironlinknutrition@yahoo.com PULL SESSION: 1. CHEST SUPPORTED TBAR ROW: straight bar w/ grip slightly wider than shoulders. Work up to a max out set of 5-8 reps. Decrease weight on second set for max out set of 12-15 reps. Keep chest pressed into support. 2. HAMMER STRENGTH LOW ROW: Work up to max out set of 8-10 reps. Decrease weight on second set for max out set of 15 reps. Use a supinated grip, really squeeze elbows into sides at peak contraction. 3. RACK PULLS BELOW KNEE WITH BAND: Work up to max out set set of 10 reps. Decrease weight on second set to hit 15+ reps. Do NOT use over under hand grip, hands should be pronated (palms back). 4. SUPINATED PULL DOWN (Prime handle used): 3 sets with the same weight aiming for 15-20 reps, failure on each set. 5. SUPER SET: Each Exercise performed for 2 sets.First set should be a failure point between 15-20 reps. a. ROPE FACE PULLS : Keep body upright almost leaning forward slightly. Emphasis on upper back rear delt b. PEC DECK REAR DELT FLY: Keep upper chest pressed into chest support 6. STANDING DB CURL: 3 Sets at 15-20 rep failure point. same weight all sets. 7. Preacher DB curl single arm: 1 all out set of 30 reps.