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My favorite workout to get a huge back !!!

bigheinz

IFBB PRO/Kilo Klub Member
IFBB PROS
Joined
Dec 7, 2002
Messages
2,019
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 nautilus 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 superset with normal grip barbell rows (3 reps)
* 100 % wide grip cable rows to the chest (with a long barbell)

You have to finish this routine in 20 minutes to train traps and biceps and finish the workout in 35 to 40 minutes...

Hit is the fast way to grow...
and remember.....
There is no space for the littles!!!!!!!!!!
Bighienz
 

bloded

New member
Registered
Joined
Jun 5, 2002
Messages
157
Just curious if you also use a underhand grip on the pullover machine?
 

BALDNAZI

FOUNDING Member / Featured Member/ Kilo Klub
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Kilo Klub Member
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Joined
Jun 6, 2002
Messages
2,371
nice

Good to see the pullover mentioned.My favorite exercise for back and upper body.I prefer a heavy dumbell cross bench,but the nautilus palms up is a great exercise as well.Heavy as possible and deep painful contractions.This is an awesome movement........
 

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