We are looking to go really heavy on some of these exercises, with a low rep range, so unless you have an iron spine and a vice grip I suggest you use some lifting straps and a belt! The main focus will be on compound movements with as little isolation as possible, hard work and minimal rest periods (30s min, 60s max) . So if you enjoy casual hi rep low weight cable fly, stop reading now!
Deadlifts – 4 sets of 6 reps:
Go heavy, use the straps and really push yourself, only you will know if you are working at your maximum. When doing my deads at their heaviest I don’t go from the floor, this allows me to add on that extra 30-40kg and really exert some power.
Bent Over Row (Palms up) – 4 sets, 10, 8, 6, 6:
Keep your grip close and stay bent over, otherwise you will be taking the attention away from your lats and onto your traps, this isn’t a shrug, keep still, only moving your elbow joints and squeeze your lats together with every rep. Whilst this will work your biceps, you should be feeling it in your wings most! Keep adding weight to the bar.
IF YOU ARENT PANTING AND SWEATING HEVAILY YET THEN YOU ARENT LIFTING HEAVY ENOUGH!!!
Pull ups (weighted if possible) – 4 sets 8 reps
Pull ups are a must, simple! Do them and if you can’t then learn to and fast! I guy whose training principles I admire once said “a man who can’t do pull ups is a woman”. His article below is a great read!
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
Narrow Grip Cable Row (Standing) – 4 sets 8-10 reps
This exercise is often done whilst sitting on a bench and locking your feet in at the front for support (Arnold below), I prefer to do it standing in a squat position so as to engage my core also. Set one side of the cable machine up so it is at just below your chest height when standing. The weight should be heavy enough that you struggle to pull it out form the machine, so throw your bodyweight into it and get the cable out extended, plant your feet and get yourself in a squat position. Your hands should now be in front of you at upper ab height holding the narrow handles, palms facing each other. Row hard using full range of motion and don’t be afraid to throw your back into it. Rowing exercises are one of few that you can actually benefit from cheating (see Arnie in Pumping Iron!!).
Bodyweight Rows (wide grip) 3 sets of 8
Set a smith machine or weighted bar at about waist height, get a bench, put your feet up on it, get under the bar, take a wide grip (palms facing away from you), flex your core and hold yourself in a plan like position and row away.
Single Arm Row – 4 sets 10, 8, 6, 6
Last night I used straps during this exercise for the first time ever and it was incredible! I was pulling up to 10kg heavier than usual and for more reps, to the point where both my 6 rep sets were done for 8. Straps really allow you to focus your attention on pulling from your lats as you don’t have to worry about your grip. Jason Ferrugia’s Website (link above) also has an article on the benefits of using straps.
Chin ups (Hammer Grip) 4 sets 8 reps
Not so much of a back focused exercise I know, but it will work your back a bit and your biceps have been taking a pounding so you may as well finish them off with a few unweighted chins! If you weigh sweet FA then feel free to make these weighted, for me pulling just shy of 90kg by this point is enough!
Plate swings – 4 sets 10
Or kettlebell, same principle, this is your warm down but still go as heavy as you can, my gyms plate sonly go up to 25kg and we don’t have kettlebells. Grab the plate or bell with a narrow grip, plams facing away and hold it suspended inbetween your legs whilst you are in a squat position, explode up and swing the weight up out in front of you to your eyeline then let it come back down and swing inbetween your legs. Use your core, back and arms to control the downward swing as best as possible, when the weight has just passed between your legs power it back up again. 10 reps. This will work as a good warm down for back and gives your core a little workout too.
I guarantee if done at the right intensity and with a weight that really pushes you for every set then this routine will leave your back biceps and most importantly lats, thoroughly worked. Enjoy!
