Happy Monday, folks! As you know it’s not just Monday for me; it’s back today. My plan has been to train traps with back but I’ve noticed that doesn’t work out too well. I typically like to train traps with heavy barbell shrugs, and of course that’s a pulling exercise. The problem is after training back I just don’t have any gas in the tank left to pull. So I tried a pushing exercise, triceps. I felt a lot better and was still able to train my triceps with the degree of intensity I aim for in my workouts.
Lat Pulldowns: 6 x 15, 15, 15, 12, 10, 8
Plate-Loaded Rows: 5 x 10, 10, 8, 6, 20
Seated Rows: 5 x 10, 10, 8, 8, 20
Dumbbell Rows: 3 x 6
Hammer Strength High Rows: 3 x 20
Cable Pushdowns: 4 x 15
Single Rope Pushdowns: 4 x 10
Seated Calve Raises: 4 x 20
I know I say this in almost every back workout blog post but I prefer training back with higher volume than other upper body muscles. I approach back with the same volume concept as legs. I’ve also been going heavier lately. I feel heavy weights, especially for chest and back, give your muscles that dense look. Light weights don’t do that. However, as you’ll see, I do implement some high rep sets in there.
I made a point to really focus on the muscle contractions with triceps. I went with higher reps for the first exercise, cable pushdowns. I use the cambered bar for this. And I lowered the reps a bit to go heavier for the final exercise. I used the single-arm rope for these. For calves I would do 10 reps with my feet pointed outward followed by another 10 straight. After that I finished up with some cardio. Also, I plan to continue my back and triceps workout on Mondays for a while.
Train with Passion,