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.

Outlines

00:00

💪 Bicep and Rear Deltoid Training Session

This paragraph introduces a workout session focused on bicep and rear deltoid training. The trainer emphasizes the importance of stability during exercises to maximize force transfer and prevent exhaustion of other muscle groups before the target muscles. The session begins with a single-arm cable row for the lats, detailing the correct posture and technique to engage the lumbar fibers effectively. The trainer then shifts focus to the iliac fibers of the lats, adjusting the torso angle and grip to target different lat regions. The paragraph concludes with a transition to dumbbell exercises for the thoracic fibers of the lats, highlighting the importance of posture and angle to activate specific muscle fibers.

05:01

🏋️‍♂️ Advanced Lat and Rear Deltoid Exercises

The second paragraph delves deeper into the workout, focusing on the thoracic fibers of the lats with dumbbell exercises on an inclined bench. The trainer explains the importance of a slight pause at the top of each rep for maximum muscle contraction. The session then moves to rear deltoid exercises, first in a shortened position and then in a lengthened one, correcting common mistakes and ensuring proper alignment with the cable for optimal muscle engagement. An optional trapezius exercise is introduced, emphasizing the correct angle for training the upper and middle traps effectively. The paragraph ends with a discussion on grip strength and its impact on exercise performance.

10:05

🏋️‍♀️ Bicep Intensive Workout and Training App Promotion

The final paragraph wraps up the bicep-focused exercises with a plate curl technique, which the trainer uses as a drop set to push beyond failure. The trainer shares personal anecdotes about grip strength and offers alternatives for those with less grip endurance. The session concludes with a simple bicep curl variation, emphasizing proper form and muscle activation. The trainer then promotes a training app, offering detailed weekly workout plans and coaching, and invites the audience to join the app for a comprehensive training experience.

Keywords

💡Pre-workout

A pre-workout is a supplement that is taken before exercise to enhance performance. It often contains ingredients like caffeine and amino acids to increase energy, focus, and endurance. In the video, the speaker mentions taking their pre-workout before heading to the gym, which sets the stage for the workout session and aligns with the theme of preparing for an intense training day.

💡Lats

Lats refer to the latissimus dorsi muscles, which are large muscles in the back responsible for pulling movements of the arms and torso. The video focuses on training these muscles, emphasizing different fiber groups within the lats such as the lumbar and thoracic fibers, and providing specific exercises to target them effectively.

💡Rear Deltoids

Rear deltoids are the posterior part of the shoulder muscles, which play a role in shoulder stability and movement. The script describes exercises that target the rear deltoids, including the use of different angles and positions to activate these muscles in various ways, highlighting the importance of a comprehensive approach to back training.

💡Stability

Stability in the context of the video refers to maintaining a secure position during exercises to ensure that the targeted muscles are effectively engaged without being compromised by other muscle groups. The speaker explains the importance of stability by demonstrating how to properly position the body during a single-arm cable row to maximize the effectiveness of the exercise.

💡Depression of the Scapula

Depression of the scapula is the downward movement of the shoulder blades, which is an important component of certain back exercises. The video script describes this movement as part of the single-arm cable row, emphasizing the proper technique to engage the lats effectively.

💡Iliac Fibers

Iliac fibers refer to the lower part of the latissimus dorsi muscle, which attaches to the iliac crest of the pelvis. The script discusses adjusting the angle of the torso to shift the focus from the lumbar fibers to these iliac fibers, showing the viewer how to target different areas of the back for a more balanced workout.

💡Thoracic Fibers

Thoracic fibers are part of the latissimus dorsi muscle that runs along the upper back, closer to the ribcage. The video mentions training these fibers by adjusting the angle of the body during dumbbell exercises to ensure that the upper part of the back is also developed.

💡Drop Set

A drop set is a training technique where the weight is reduced immediately after reaching failure with a heavier weight, allowing for additional repetitions. The script describes using drop sets with plate curls to push the biceps to exhaustion, demonstrating a method to increase the intensity of the workout.

💡Trapezius

The trapezius, or traps, is a large muscle that extends from the back of the head to the shoulder blades and is responsible for shoulder movement and stability. The video includes an optional exercise for the upper and middle traps, illustrating the importance of not neglecting this muscle group in a comprehensive back and shoulder workout.

💡Plate Curl

A plate curl is a type of bicep curl exercise using weight plates. The video script describes using this exercise as a way to challenge the biceps with a unique variation, where the weight can be adjusted during the set to continue past the point of initial failure.

💡Biceps

Biceps refer to the muscles at the front of the upper arm responsible for flexing the forearm at the elbow. The video concludes with exercises specifically targeting the biceps, such as the plate curl and a concentration curl variation, emphasizing the importance of finishing a back workout with exercises that focus on the arms.

Highlights

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

Two sessions per week, one for lats and the second for upper back.

Importance of stability in training to prevent negative impact on force transfer.

Technique for single arm cable row to target lumbar fibers of lats.

Adjustment to target iliac fibers of lats by changing torso angle.

Explanation of how lat fibers align with cable to determine which are targeted.

Transition to dumbbell exercises for thoracic fibers of lats.

Technique for dumbbell pull with a slight pause to maximize lat contraction.

Personal anecdote about gym etiquette regarding removing one's shirt.

Rear delt rope exercise to isolate and train rear deltoids.

Different positions for training rear deltoids in both shortened and lengthened states.

Optional exercise for upper mid traps using seated cable shrug.

Technique for optimizing trapezius training by pulling at a 45-degree angle.

Plate curl exercise for biceps with a strategy for handling grip limitations.

Drop set technique for biceps training to maximize intensity.

Final bicep exercise with a focus on stability and proper form.

Invitation to join the training app for detailed weekly workouts and coaching.

Transcripts

[Music]

ah

it's good to see you again we're back

for day two of my entire full week of

training where i coach you through every

single day this is my favorite day back

biceps and rear deltoids now i have two

of these sessions per week this one

which is much more heavily focused on

the lats and the second one that comes

later in the week much more focused on

the upper back but we'll get to that

when the time comes so

uh yeah good enough i'm gonna take my

pre-workout and i'll catch y'all at the

gym let's get to it

okay guys first exercise is gonna be a

single arm cable row for the lumbar

fibers of lats get a d handle right here

you're gonna take a knee

back behind this bench rest your hip

into the side of the bench right here

what this does is it helps provide

stability whenever you're training you

want to put yourself

in the most stable environment as

possible you don't want any outside

factors that are going to negatively

impact the amount of force that you're

able to transfer from your body into the

weight if i were to stand here and sort

of just stand without any kind of

support i'm left to supporting this

entire action this whole production with

my core my legs my body and something

else may give out before my lat actually

comes to full exhaustion you don't want

your core or your ability to coordinate

your feet limiting how much your lat is

able to do you want your lat to come to

failure not anything else so that's why

we get down into position right here

lock ourselves in push the elbow down

away from your ear boom like that it's

called the depression of the scapula

pushing it down and drawing the elbow

back to your hip

now what we're going to do is we're

going to shift the focus from the lumbar

fibers to the lats down to the more

iliac fibers of the lat the very simple

adjustment that we're going to make to

this movement is going to be this we

were here pretty vertical torso very

simply forward you don't want to be here

so right about here elbow about chin

level i like to keep my arm either in a

hammer grip or slightly supinated and

pull the elbow down to my hip keeping my

arm really close to the side of my body

the lats

are most active when your arm

is right by your body you start getting

out into here you're working more the

upper back and the rear delts you have

you have fibers in your lats they fan

out up vertically some more horizontally

this way which fibers of the lats are in

line with the cable okay that's going to

tell you which fibers you're primarily

targeting you can see look at this line

right here right here see this line it's

in line

with the cable so that's why we bias

from the horizontal fibers here

to more

vertical fibers right here

so we're done with cables we're gonna

move over to some dumbbells now we're

gonna be training the more thoracic

fibers of the lats so kind of going with

the theme of the angle of the fibers of

the lats we're going to lean ourselves

down on a bench and our arms are going

to be pointed obviously straight down

towards the ground this is going to line

up more with these fibers the more upper

thoracic fibers of the lats we're going

to be doing a slight pause at the top

for like one second just enough to own

that top position that contraction in

the latch hold it and then resist down

i took my shirt off in this area of the

gym which you're not supposed to do and

i don't condone it you shouldn't

but i'm doing it because i got to show

you what muscles are being activated

if you ever in the gym somebody takes

their shirt off

and you're just like what's that guy

doing i cop

i caught myself in the gym the other day

i saw somebody take their shirt off

and like you know they're not really

being filmed or anything they're just

checking themselves out in the mirror

and i'm sitting there i'm just like who

would do that and then i remembered i do

it all the time

we're gonna do a rear delt rope getting

lighter dumbbells for this i prop my

sternum up on the top of the bench here

grab the dumbbells i like to hold my

hands at a 45 degree angle here not like

this but like this i keep my arms out at

a 45 degree angle i'm pretty much

isolating if you will the rear delt here

by it it's the only thing that is moving

from here to here then when i get here

i'm retracting so that way i can get a

little bit of extra benefit from the

upper back contributing to the exercise

as well this is going to train the rear

deltoids primarily in the shortened

position up holding that contraction at

the top and then slowly resisting down

we just finished training the rear

deltoids in the shortened position

now we're going to train them in the

more lengthened position rear deltoid

a lot of people do it wrong

the rear deltoids are not most active

like this with your arm straight out to

your side they're more active watch this

see how my rear deltoid kicked on

inactive

active that's why we're doing the road

at a 45 degree angle over there same

deal here you can see the line of the

cable here from the back you want it to

be in alignment with your arm as you

push down so here

boom if you look straight back you won't

be able to see the cable because my arm

is in the way that means that we're in

good alignment here to train the rear

delts i like to visualize this as my

arms perfectly straight and almost like

they're hinging like two big doors

opening up i like to keep the x where

the cables are right in front of my eyes

[Music]

this is going to be an optional exercise

you don't have to do it it's a trapezius

exercise more for the upper mid traps

seated cable shrug

that is not limited by my grip strength

you don't want your grip limiting you so

what i always like to do straps

that way i don't have to worry about it

all of the work can be directed back

here here's the thing with traps a lot

of times people do traps standing

straight up and down like this that's

primarily

going to train the levator scap here the

upper traps are much more active and

more optimally trained when you're

pulling from either a 45 degree angle

back like this or

like so more horizontally okay so from

like in this region you're pulling from

here to here not so much here like this

neutral grip strap up you can be here

neutral

pulling back like this or if it's more

comfortable and allows you to do a

little bit more weight you can lean back

a little bit like this

pull back allowing my shoulders to be

pulled forward okay and then along back

as far as i can brief pause aligning my

shoulders around at the bottom

[Music]

now

final two exercises are going to be for

the biceps this first one is going to be

a plate curl this is something that

definitely does not have to be done with

plates you can try it but again you

don't want to do something that is going

to limit the amount of weight that you

can do i like to get

two plates

it's perfect for me here's why i'm doing

them with two plates it's because i'm

performing them as a drop set i'm gonna

be doing two

all out sets i'm gonna go boom let's say

i reach failure oh i can't go anymore i

drop one of the plates then i can keep

going i used to compete in strong man so

my grip does not hold me back it very

well may not be the same for you we

don't want our grip limiting enough so

you can do two 45s like this or maybe

you do 145 or you can do a bumper plate

that's a 35 maybe 225s maybe you can

handle that or

dumbbells most people probably should do

them with dumbbells for like eight reps

so you can't curl anymore put them on

the ground pick up dumbbells that are 50

percent lighter and continue going on to

failure again

[Music]

[Music]

so simple on this one all you're gonna

do is take a dumbbell

right on my leg right here

dumbbell goes right over see it's a nice

little nice little pocket for it to sit

on right here

elbow is driven right into my body right

on my hip right here bone so it's almost

like a creature curling away scapula

pinned down so that my biceps has

something stable to pull off of the

biceps attaches

up here in your shoulders so pin it down

so it's got a stable

anchor to pull from and just

[Music]

all right guys that does it for day two

of my full week of training back and

biceps in the books next time legs

train alongside me in my training app

where i provide all of my exact weekly

workouts in immense detail you can

follow this plan exactly as it's written

or you can do what some people do and

just use it as a reference to help

construct their own workouts however you

choose to use it my workouts and

coaching are going to be there for you i

take care of the planning all you have

to do is show up all of us on the app

put in the work every week and we'd love

to have you be a part of it so if you'd

like to join us sign up through the

website

myliftfitness.com it'll walk you through

the process of setting up your profile

and then you'll be able to log in

through the app