WORKOUT # 3
- Next, do the old school favorite, the bent row.
- Now try another variation of the bent row with dumbbells. Assume the position of the bent row as done before only this time you will be holding moderate dumbbells. The bells will allow a greater range of motion and will let you pull them up as high as possible because the bar wont be hitting your torso. At the top of these, really pull from your elbows and contract your back as hard as possible. You will notice a slightly different feel to these and it will feel good. You must concentrate on feeling the back muscles working.
- Do high rep sets of the pullovers to completely exhaust the lats and get a good pump in the area.
- Move on to rear delts at this time. Here is a superset that I love. First do bent dumbbell laterals for 3 drop sets and without rest, do a set of guillotines(like a bent row, just pull the weight to your throat instead of your waist) and be sure to use a moderate weight you can fully control and squeeze at the top.
- Now, start with dumbbell curls on the preacher bench. Curl one arm at a time so you can get maximum neuromuscular stimulation into the one arm being worked. Work your way up to your heaviest set and do 6-8 reps.
- Next, do hammer curls.
- Finish with concentration curls and really contract the bis on this one as hard as possible and it will help your peaks a lot.
WORKOUT # 4