Written by: Nelson Montana
In nature, there’s a basic law: The big fish eats the little fish, and the big fish gets eaten by the bigger fish. This tenet holds true throughout the animal kingdom and every beast instinctively is aware of it. The size of a creature will dictate its dominance, often without retaliation. Don’t […]
Written by: Nasser El Sonbaty
One-arm dumbbell rows
This effective exercise lets you squeeze and contract one lat at a time. Never pull too much with your shoulders, instead of your lats, especially when the weight is getting progressively heavier from one set to the next. Keep your back straight and bring your head up as you […]
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 […]
