jerryking + back_exercises   12

The PERFECT Back Workout (Sets and Reps Included) - YouTube
Here is how to construct the perfect back workout:

1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM

2A. Deadlift x 6,6
2B. BW Wide Grip Pullups x F,F

3. Barbell Dead Rows (12RM) - 2-3 x 8-10

4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12

5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)

6. Barbell Ladder Shrug Finisher - 1 x F
AthleanX  back_exercises  strength_training 
february 2019 by jerryking
Adopt a movement-based approach for optimized workouts - The Globe and Mail

the four most common movement patterns: 1. pushing (vertical and horizontal), 2. pulling (vertical and horizontal), 3. squatting (knee-dominant) and 4. hinging (hip-dominant). Master these movements and you'll be able to execute just about any exercise that comes your way.

(1) Pushing

Main muscles: Pectorals (chest), deltoids (shoulders), triceps (back of arms).

Best exercises: Push-ups; landmine press; one-arm kettlebell press.
(2) Pulling
Main muscles: Latissimus dorsi (mid back), rhomboids (upper back), biceps (front of arms).

Best exercises: Pull-ups; inverted row; face pull

(3) Squatting

Main muscles: Quads (front of legs), glutes (butt), hamstrings (back of legs).

Best exercises: Goblet squat; split squat; reverse lunge.

(4) Hinging

Main muscles: Hamstrings, glutes, spinal erectors (low back).

Best exercises: Deadlift; Romanian deadlift; kettlebell swing
back_exercises  calisthenics  compound_movements  deadlifts  exercise  face-pulls  fitness  functional_strength  glutes  movement-based  pull-ups  push-ups  shoulder_exercises  squats  strength_training 
april 2018 by jerryking
(6) Best Exercises to Build Your Lats | How-To Get a Wide Back - YouTube
Best Exercises to Build Your Lats | How-To Get a Wide (Back)

Pull with your elbows. Mind muscle focus on lats. Chin up.
strength_training  back_exercises  James_Grage 
april 2018 by jerryking
“COMPLETE” Back Workout (Width, Density, Strength!) - YouTube
lat pulldown
barbell dead row
static hold, wide raise
high boy row
perpendicular landmine row (parallel to the bar)
hyper extension machine. (dumbells)
superman hold (snow angels.)
AthleanX  exercise  fitness  strength_training  back_exercises 
february 2018 by jerryking

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