bigheinz
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noobie
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| HIT MY BACK WORKOUT!!!! - 1/30/06 1:55 am |
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Remember to train in a full control of motion, 2 secs at the concentric phase, 2 secs at the contraction phase and 4 seconds at the exentric phase. Choose a weight to make no more than 6 to 8 reps at the 100% set always to real muscle failure. Reps 4 and 5 are forced reps and the last rep is imposible (imposible rep is 10 secs in the positive phase 2 secs in contraction and 4 secs in the negative reps with help) .It doesnt matters how painfull, this is the best rep and you have yo make it under control !! not easy.
Train always to failure, warms up too....
Back routine
* Warm up with 60% in reverse grip cable pull downs 20 reps under control. 30 seconds rest...
* 80% reverse grip cable pull downs 12 reps superset with Hammer pullover with the 100% of the weight you can move. 1 minute rest...
* 100 % reverse grip cable pulldowns superset with hammer rows with 100%. 1 minute rest...
* 100% reverse grip barbell rows(3 reps) superset with normal grip barbell rows (3 reps)
* 80 % seated wide grip cable rows to the chest (with a long barbell)15 reps
You have to finish this routine in 20 minutes to contineu with traps and biceps and finish the workout in 45 ...
Hit is the fast way to grow...
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There is no space for the littles!!!!! |
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