Muscle Tips

EXERCISE
SETS
REPS

Close-grip pulldowns
2*
15-20

Close-grip pulldowns
1
8-10

Wide-grip cable rows
2
12

Hammer Strength rows
2
12

Lat pulldowns
1
12

Forward shrugs
1
8-10

Reverse shrugs
1
6-8

* Warm-up sets using light weight.

Volume: Do two warm-up sets with a light weight for 15-20 reps. The warm-up sets are required because this is the first exercise of the back workout; you will need to prepare the targeted muscles for the rigors of the exercises […]

Written by: Paul Dillett
Thigh Mass 101: A 12-week quad-building program
Math was never my best subject in school, but I’ve never had any trouble calculating figures in bodybuilding. It ain’t, as they say, rocket science. All you have to do is be able to add weight, multiply your gains, and divide your time among training, […]