Back workouts:
Back workout I:
o Deadlift, pyramid sets, 5 x 15, 12, 10, 8, 6.
Start with a lighter weight and increase it with each set. The eight-rep and six-rep sets are your main working sets. At the top of the final rep of the last set, perform as many shrugs as you can.
o Pull-ups with a medium-width underhand grip: 25 reps, taking as many sets as you need to reach 25 reps. If you can complete all 25 reps in one set, next time try doing those 25 reps with a wide overhand grip, minimal cheating and a full range of motion.
o Bent-over barbell row: 3 x 12, using a weight you can lift for 8 consecutive reps. From eight to twelve, take rest pauses between reps.
Additional notes:
Perform deadlifts explosively, but keep the lowering phase controlled. Always use a full range of motion on pull-ups. Focus on your back rather than your biceps. Remember that your hands are merely hooks keeping you suspended; your lats should do the pulling. On bent-over rows, accelerate as you pull the weight up, hold at the top and lower slowly.
Back workout II:
o Barbell clean, pyramid sets, 5 x 15, 12, 10, 8, 6.
o Seated row: 3 x 8
o Seated lat pulldown: 4 x 10, with 2 sets to the chest using a medium-width underhand grip and 2 sets behind the neck using a wide overhand grip.
o Barbell or dumbbell shrug: 4 x 12, 10, 8, 6.
Additional notes:
Perform cleans explosively but with control, and make sure you learn the technique before attempting the exercise.
Maintain constant tension during seated rows. As you pull the handle to your abdomen, focus on feeling the muscles work and hold the contraction for 3 seconds. Use the same approach for pulldowns. When doing shrugs, think of trying to touch your ears with your shoulders. Use this technique whenever you do shrugs.
Back workout III (“Width first” routine):
o Pull-ups, 30 reps, taking as many sets as you need. Use a wide overhand grip once you can complete them with a medium-width underhand grip.
o Neutral-grip lat pulldown to the chest: 3 x 12
o Seated behind-the-neck lat pulldown: 2 x 8, using medium-width and wide overhand grips
o T-bar row: 3 x 12
o Dumbbell shrug: 4 x 12, 10, 10, 8
Additional notes:
Maintain constant tension during pulldowns to the chest and behind the neck, holding the contraction for 2 – 3 seconds at the end of each pull. Keep T-bar rows controlled, with an explosive lifting phase and a slow lowering phase.
Back workout IV (“Thickness first”):
o Deadlift: 4 x 10, 8, 6, 4
o One-arm bent-over dumbbell row: 3 x 8 – 10
o Seated neutral-grip row: 3 x 8
o Seated behind-the-neck lat pulldown or pull-ups: 3 x 10 + 1 x 20
o Barbell shrug: 3 x 15
Additional notes:
Use a heavier weight than usual for deadlifts. Lift explosively, hold briefly at the top and lower with control. Apply the same principle to dumbbell rows.
On pulldowns and rows, hold the peak contraction for 4 – 5 seconds. Pause halfway through the lowering phase and maintain tension for 2 – 3 seconds.
Back workout V (Strength and power):
o Barbell clean: 5 x 15, 12, 10, 8, 8
o Deadlift: 5 x 12, 10, 8, 6, 4
o One-arm barbell snatch: 4 x 8, 8, 6, 6
Shoulder workouts:
Shoulder workout I:
* Barbell shoulder press: 3 x 4 – 6
* Standing one-arm lateral raise: 3 x 12
* Weight plate front raise: 3 x 12 (hold the weight at the top for 2 – 3 seconds)
* Bent-over dumbbell lateral raise: 3 x 15
Shoulder workout II:
* Seated dumbbell lateral raise: 3 x 8 – 12
* Standing barbell push press: 3 x 4 – 6
* Prone rear delt fly: 3 x 12
* Weight plate front raise: 3 x 15
Shoulder workout III:
* Seated bent-over dumbbell lateral raise at the end of a bench: 3 x 8 – 12
* Seated dumbbell shoulder press: 3 x 4 – 6
* Standing cable front raise (with the cable running between your legs): 3 x 8 – 12
* Bent-over barbell rear delt row: 3 x 12
Shoulder workout IV:
* Arnold press: 3 x 6 – 8
* Bent-over cable rear delt fly: 3 x 12
* Side-lying dumbbell lateral raise (one arm at a time): 3 x 10
* Standing front raise with a dumbbell or dumbbells: 3 x 12
Shoulder workout V:
* Standing dumbbell lateral raise, one arm at a time: 3 x 8 (pause at the top for 3 seconds)
* Standing barbell shoulder press: 3 x 6 – 8
* Prone rear delt fly: 3 x 12
* Standing dumbbell lateral raise: 3 x 15
Arm workouts:
Arm workout I:
* Close-grip bench press: 3 x 4 – 6
* Bent-over overhead cable triceps extension: 2 x 8 – 12
* Cable triceps pushdown: 2 x 15
* Standing barbell curl: 3 x 4 – 6
* Standing alternating dumbbell curl: 2 x 8 – 12
* Standing cable curl (straight bar attachment): 3 x 15
* Overhand-grip barbell wrist extension (rest your forearms on a bench): 5 x 25
Arm workout II:
* Dips between benches: 3 x 6 – 8
* Triceps skull crusher: 2 x 8 – 12
* One-arm overhead dumbbell triceps extension: 2 x 12
* Seated incline dumbbell curl: 3 x 6 – 8
* Prone incline barbell curl: 2 x 8 – 12
* Cable curl lying on a bench: 3 x 15
* Cable wrist curl: 5 x 50
Arm workout III:
* Standing EZ-bar curl: 3 x 6 – 8
* Machine hammer curl: 3 x 12
* Dumbbell concentration curl: 3 x 15
* Parallel-bar or machine dip: 3 x 6 – 8
* Decline dumbbell triceps extension: 3 x 8 – 12
* Machine triceps extension with your upper arms supported on a bench: 3 x 15
* Underhand-grip barbell wrist curl with your forearms resting on a bench: 5 x 20
Arm workout IV:
* Standing barbell curl with a narrower grip: 3 x 6 – 8
* Cross-body hammer curl: 3 x 12
* Machine preacher curl: 2 x 15
* Decline EZ-bar triceps extension: 3 x 6 – 8
* Seated overhead triceps extension holding one dumbbell with both hands: 3 x 8 – 12
* Underhand-grip cable triceps pushdown: 3 x 15
* Weight plate hold: 5 x 50
Arm workout V:
* Standing barbell curl: 3 x 4 – 6
* Close-grip bench press: 3 x 4 – 6
* Seated incline dumbbell curl: 2 x 8 – 12
* Lying barbell triceps extension: 2 x 8 – 12
* Machine preacher curl: 2 x 15 – 20
* Palms-up cable triceps pushdown: 2 x 15 – 20
* Seated barbell wrist curl (underhand grip): 2 x 50
* Seated barbell wrist extension (overhand grip): 2 x 50
Translated and compiled by Janar Rückenberg
Come and train! ArtGym
