Pull Day Workout – Back, Biceps, Forearms – Plus, A Very Underrated Technique

francodeadGreetings, all. Today it’s Push Day, and on top of that I’m gonna talk about one of my favorite training techniques, plus we’ll watch a video. Now, who has the most fun bodybuilding website around? That’s right, your boy Caliber.

Alright, let’s get it.

A training technique that I picked up on a while ago that will really help you see some much deserved gains, is pre-exhaust. The idea behind it is to take a muscle, isolate with an exercise, then superset it with compound movement. Let’s say you’re training chest. Do a set of chest flies, around 8-12 reps. Immediately afterward, hit up a bench press. Preferably a Hammer Strength, because when you’re doing something like this, it’s best to play it safe. Anyway, hit another 6-8 reps once you get on the compound movement. Do three to 4 sets, and you’re gonna feel it in a big way the next day.

The idea behind it is simple yet effective. With moves like bench press, or lat-pull downs, there are a lot of other muscles helping out. Such as biceps, triceps, shoulders & forearms, and the muscle you’re wanting to hit may not be thoroughly taxed. So, if you do chest flies before bench, or straight-arm pulldowns before lat-pull downs, and immediately jump on the next exercise, what happens is those assistant muscles then help push this now tired muscle to the point of some real exhaustion. They take over when the main muscle taps out.

Here’s a few combinations to give a try if you’re having any plateaus going on.

Chest Fly/Bench, Straight Arm Pulldown/Lat Pulldown, Bicep Curls/Undearm Pulldown, Tricep Pushdown/Dips, Leg Extensions/Squats.

Now, as a warning, it can be pretty intense, so please be careful. Use machines to help avoid injury, and only use it once per workout.

Any questions regarding it, hit me up in the comments or at caliberw@hotmail.com

On with the workout, baby.

Push Day

Pre-Workout: 2 scoops C&C Muscle Milk, 5g Glutamine, 2g of Kre-Alkalyn Creatine.

The SRP stands for “second rest period”, so 60SRP would be 60 second rest period.

Hyper-Extensions – 4 sets of 8 reps, 30SRP

Deadlift – 185×5, 205×5, 5, 120SRP

Yeah, the weight is pretty light here. I wanted to do rack-pulls, but the squat rack was taken. I don’t go super heavy on deads, or even do them very often, because I fucked up a part of lower back about a year ago, and deadlifting can aggravate it. However, when I do them, I make sure to go slow with them, and they rest on the ground for a second before each rep. It’s like I read once, they’re called deadlifts for a reason. No momentum, make sure the weight is dead.

Bent Over Row – 190×8, 9, 9, 60SRP

HammerStrength Underhand Lat Pulldown – 170×9, 8, 8, 60SRP

HammerStrength Shrugs – 270×10 for 5 sets, 30SRP

Machine Preacher Curl – 80×10 for 3 sets, 30SRP

Wide Grip/Short Grip Cable Curl Superset – 40×3 sets, 30SRP

If I haven’t mentioned these yet, what you do is attach an EZ bar to a cable pulley, grab the wide handles and do reps until you’re close to failure, some where in the 8-12, then immediately grab the close handles and repeat. Afterwards, chill 30 seconds and go again.

Delt Flies – 15×10 for 5 sets, 15SRP

Forearm Roller & Weight Collar Squeeze Superset – 10lb plate on the roller, up and down is a complete set. After each set, grab those clamp weight collars, and squeeze them bitches until close to failure. 4 rounds, and you’re good to go.

Incline Walking – 20 minutes.

Post-Workout: 20oz of Gatorade, 20 minutes later I then have 2 scoops of C&C Muscle Milk, 5g Glutamine, 2g Kre-Alkalyn Creatine.

Alright, now let’s check out something in Fat Buff Theater.

I find CT Fletcher insanely entertaining. He’s old school, bust-your-ass kinda guy. The Hulk is a literal monster. Now, when you first see him benching, keep in mind, that’s his warm-up!

Alright guys, I’ll see you tomorrow for legs. If there’s any questions you have, and doesn’t even have to be about working out, or have a subject you’d like me to touch on, hit me up at caliberw@hotmail.com. Take care, guys.


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