Back & Biceps
Back:
-straight armed cable pushdowns with straight bar
-wide grip lat pull downs
-one arm bent over cable rows
-elevated seated cable rows
-assisted pullups (to failure)
-barbell rack pulls
Biceps:
-inclined dumbbell curls
-precher curl machine (pictured)
-dumbbell hammer curls
Calves:
-smith machine calf raises
-superset with toe walks
TIP OF THE DAY: Having trouble targeting or isolating a particular muscle? Try pre-fatigue training! Pre-fatigue training involves beginning with an isolating movement that targets just ONE particular muscle, then moving to a compound movement; because you trained and targeted that particular muscle first, in the compound exercise, that same muscle will experience an increase in intramuscular tension. For instance, I have trouble targeting my lats as there are several back muscles that are involved in back movements. Today, I began with straight arm cable pushdowns to isolate my lats then moved to the lat pulldown (a compound exercise); your overall strength may decrease, but you will definitely experience greater muscle tension on the targeted muscle! The same goes for other muscle groups including chest, legs, etc.
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