Back & Biceps | My Full Week of Training | Day 2 of 7

Summary

In this comprehensive workout video, the trainer focuses on targeting the lats and rear deltoids over a full week of training. Starting with a single-arm cable row for lumbar lat fibers, the session progresses through various exercises like dumbbell rows and rear delt rope pulldowns to engage different lat regions. The trainer also emphasizes proper form and stability for effective muscle activation. The session concludes with bicep exercises, including plate curls and a unique dumbbell curl technique, ensuring a well-rounded back and bicep workout. The video encourages viewers to join the training app for detailed weekly plans and personalized coaching.

Takeaways

• 🏋️‍♂️ The video is a part of a full week of training focusing on biceps and rear deltoids, with two sessions dedicated to different aspects of back training.
• 💊 The trainer takes a pre-workout supplement before starting the gym session.
• 🤸‍♂️ The first exercise is a single-arm cable row, emphasizing stability and targeting the lumbar fibers of the lats.
• 📏 The trainer explains the importance of body positioning to ensure that the lats, not other muscles, reach failure first.
• 🔄 The focus shifts from lumbar to iliac fibers of the lats with a simple torso adjustment in the cable row exercise.
• 📉 The trainer demonstrates how to engage the lats effectively by keeping the arm close to the body during the exercise.
• 🏋️‍♀️ Dumbbell exercises are used to train the thoracic fibers of the lats, with an emphasis on the angle that aligns with the muscle fibers.
• 🤲 The trainer performs a rear delt rope exercise, focusing on isolating the rear deltoids and maintaining proper form.
• 🔄 The rear deltoids are trained in both shortened and lengthened positions to target different aspects of the muscle.
• 🎖️ An optional trapezius exercise is included, with the trainer recommending the use of straps to avoid grip limitations.
• 🏅 The final exercises are bicep-focused, starting with a plate curl that can be modified with different weights or dumbbells.
• 🔄 The trainer suggests a drop set technique for the bicep exercises to maximize muscle fatigue and growth.

Q & A

What is the focus of day two of the full week training?

Day two of the full week training focuses on biceps and rear deltoids.

How many sessions per week are there for back training in this program?

There are two sessions per week for back training, one focusing more on the lats and the other on the upper back.

What is the purpose of kneeling behind the bench during the single arm cable row exercise?

Kneeling behind the bench provides stability, allowing for better force transfer from the body into the weight and preventing other factors from limiting the lat's performance.

Why is it important to keep the arm close to the body during the lat training?

Keeping the arm close to the body ensures that the lats are most active during the exercise, as they are most engaged when the arm is positioned close to the body.

How does adjusting the torso angle affect the fibers being targeted in the lats?

Adjusting the torso angle from vertical to more forward shifts the focus from the lumbar fibers to the more iliac fibers of the lats.

What is the significance of the angle of the fibers of the lats in relation to the cable during the exercise?

The angle of the fibers of the lats in relation to the cable indicates which fibers are being primarily targeted during the exercise.

What is the purpose of the slight pause at the top of the dumbbell row exercise?

The slight pause at the top of the dumbbell row exercise is to emphasize the contraction in the lats and to own that top position.

Why does the trainer take off his shirt in the gym?

The trainer takes off his shirt to demonstrate which muscles are being activated during the exercises, although he does not condone this behavior in a regular gym setting.

What is the primary focus of the rear delt rope exercise?

The primary focus of the rear delt rope exercise is to isolate and train the rear deltoids, primarily in the shortened position.

How should the arms be positioned during the rear deltoid exercise to maximize effectiveness?

The arms should be positioned at a 45-degree angle, with the line of the cable in alignment with the arm to ensure proper training of the rear deltoids.

What is the purpose of the seated cable shrug exercise?

The seated cable shrug exercise is meant to train the upper and mid traps, focusing on pulling from a 45-degree angle back to maximize trap activation.

Why does the trainer recommend using straps for the trapezius exercise?

Using straps for the trapezius exercise prevents grip strength from limiting the workout, allowing all the work to be directed towards the trapezius muscles.

What is a plate curl and how does it differ from a traditional dumbbell curl?

A plate curl involves using weight plates instead of dumbbells for the bicep curl exercise. It is performed as a drop set, allowing for continued reps after reaching failure by dropping one of the plates.

What is the recommended technique for the final bicep exercise using a dumbbell?

The recommended technique involves placing the dumbbell on the leg, driving the elbow into the hip, pinning the scapula down to provide a stable anchor for the bicep to pull from.

How can one follow the trainer's weekly workout plan?

One can follow the trainer's weekly workout plan by signing up through the website myliftfitness.com, setting up a profile, and then logging in through the app to access the workouts.