Day 58 Back

We will be training our back today, another large muscle group. It’s normal to have interplay between some of the muscles used in yesterday’s leg workout and today’s workout because they’re large muscle groups both connecting with each other.  You might notice it on exercises like the deadlift. Don’t focus on the soreness of the muscles you trained yesterday such as your hamstrings. Make the reps count and focus on the mind-muscle connection so you target your back. Make the reps count and think of the function of the exercise, so that you get quality reps.

Today’s workout is simple. We’ll be performing straight sets of some compound and isolation exercises. While the back consists of numerous muscles, we’ll mostly be focused on our lats today. Well developed lats help develop the “x-frame” which makes your waist look smaller. Building out this x-frame will really make your transformation noticeable. The back is a complex muscle group, you can’t hit it with just one or two movements, so we change the angles and do various exercises this workout.

We’ll start out with wide grip lat pull downs followed by wide grip chin ups to failure and then neutral grip chin ups to failure. Remember to keep your chest up when you’re pulling on your chin ups, squeeze at the top and really work the negative on each rep as well.

Next, we’ll be doing neutral grip bent over rows followed by shrugs. If you don’t have a machine in your gym like the one, we use for these two exercises in the video, find a suitable alternative to this machine. We’ll also be doing staggered grip deadlifts in today’s workout, keep your back flat and your head aligned as you pull up when you perform this exercise. We’ll finish this workout up with single arm rows. Make sure you keep your form tight and emphasize your lat muscles when you do this exercise. It can be easy to cheat on these and use momentum, but I want you to focus on the quality of the movement rather than the weight.

Cardio

60 minutes

If the weather permits, do some of your cardio outside to break up the monotony.

Workout  

Wide Grip Lat Pulldowns 3 Sets / 10  Reps
Wide Grip Chin Ups 3 Sets / Failure
Neutral-Grip Chin Ups 3 Sets / Failure
Neutral Grip Bent Over Rows 3 Sets / 15  Reps
Shrugs 3 Sets - 15 Reps Minimize your leg bounce on these so that you fully target your traps
Staggered Grip Deadlifts 3 Sets - 10 Reps
Single Arm Rows 3 Sets-15 Reps

 

Cardio

60 minutes

 

Gethin’s Go To

Keep adding intensity whilst you’ve got vapors in your tank to get the most out of every rep and the most out of every workout. Danielle had a little extra in the tank today, so she chose to take her single arm rows to drop sets. Make sure you leave nothing in the tank at the end of your workout. By pushing yourself to train at your highest intensity possible, you’ll get the most of each workout in this trainer. A benefit of training at a high intensity is that you raise the overall level that you’re able to train at in subsequent training sessions.

WHAT SUPP?

AMINO SYNERGY® Essential Amino Acids (EAAs) are just that—essential for your progress. Your body cannot manufacture EAAs, which means you need get them through your supplements and nutrition. AMINO SYNERGY provides these crucial EAAs to support your body’s ability to promote muscle protein synthesis, even during times of excessive physical stress and intermittent fasting that you’ll include during this 12-Week Lean Muscle Program. The ratio of fermented amino acids in AMINO SYNERGY is the perfect addition to this program. AMINO SYNERGY also delivers freeze-dried coconut water powder and 124 mg of PurCaf®, and it contains no artificial colors or flavors. DOSE AND TIMING: Get in AMINO SYNERGY at times when you want to fuel your muscles without taking in food or calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking.

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