This is our last back and biceps workout for Phase One. We only have one more weight-training workout before we’re at the halfway point of my 8-Week Fat-loss Figure Trainer!
For lat pulldowns, I use a very wide grip, and I prefer a bar that has bends at the ends. I feel like this is the grip that works best for me to help improve my V-taper with this exercise. Notice that I don’t bring the bar to my chest. I stop about an inch or so above chest height. That’s because this is the position where I can feel a full contraction in my lats, and going deeper overworks my shoulders. Make adjustments to how deep you go based on your range of motion and where you feel your lats working.
Next up are supported pull-ups followed by demi-grip pulldowns. With supported pull-ups, I’d like you to see how close you are to performing regular pull-ups at this point. Lower the weight—in other words increase the amount of bodyweight that you’re lifting. Then complete all the rest of your supported pull-up sets and reps with proper form, using as much weight as you need.
For demi-grip pulldowns it’s crucial that you hold your upper body in position throughout the set so you don’t allow leverage or momentum to take over. These not only undercut the work that your lats are forced to do, but they also increase the risk of injury.
With the V-bar low pulley row don’t rock the weight back — just bring it into your chest nice and slowly. Keep your chest lifted and try not to use the strength in your arms to complete the motion (think of your arms as “hooks” to pull the weight while using your back to supply the effort. If you need to drop the weight to complete reps, then do that and still maintain your form. Remember that you should never ever compromise your form to complete your reps.
When you train biceps it’s really important to recognize what your goal is. If you want your biceps to grow, you can perform more volume, and, yes, you can use heavier weights. But if you’re like me and your arms grow at a naturally faster pace, then you may need to keep your arms training more moderate. I use lighter weights and higher reps to achieve this. That will help keep your biceps toned without increasing mass.
If you want to put more size onto your biceps, feel free to raise the weight and drop the reps. You can also incorporate additional exercises such as barbell and preacher curls if this muscle group is a weakness of your physique.
Don’t forget to train your abs and skip the cardio! You’ve got two more cardio sessions and abs sessions on the next two days of my program before you officially reach the mid-point of this 8-week program!
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Wide-grip lat pulldowns
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4 SETS / 15 REPS
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Supported pull-ups
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4 SETS / 5-10 REPS
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Demi-grip pulldowns
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4 SETS / 15 REPS
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Seated low-pulley rows
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4 SETS / 15 REPS
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Lying dumbbell pullovers
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4 SETS / 15 REPS
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| Hammer curls |
4 SETS / 15 REPS
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Standing dumbbell curls
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4 SETS / 15 REPS
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Hanging leg raises
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3 SETS / 15 REPS
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| Ball crunches |
3 SETS / 15 REPS
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CYDNEY SAYS:
Your diet may make you feel a little depleted, but you shouldn’t allow it to compromise your training. If you feel as though you can’t complete your workouts, then bump up calories a bit and make sure you’re really following your supplement regimen. You aren’t going to maximize fat burning if you can’t complete your workouts!
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KASEIN™
Kasein is an ideal anti-catabolic protein that delivers a sustained-release of amino acids and has less than 1 gram of lactose (milk sugar) per serving. Kasein is ideal before bed as a shake or pudding, delivering 24g of protein per scoop with only 140 calories for a serving of Vanilla Shake. Casein is the slow-digesting fraction of milk protein, and it takes several hours to digest, releasing amino acids over time. This means it will help fuel your muscles, fighting off breakdown longer than fast-digesting forms of protein. Remember that our bodies naturally break down muscle tissue when we sleep, even when we aren’t dieting.
CYDNEY SAYS: Another benefit of taking Kasein before bed is that you will be less hungry, allowing you to sleep — and recover — more effectively.
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