Powerbuilding Routine – Day 20 – Pull Day A – Back, Biceps, Rear Delts, Forearms, Abs

image010Greetings, all.

It’s a late-in-the-day post, so you all know what that means, cheap update!

However, if you guys want to read some fresh Caliber, I have another article over at 411mania today. I participated in a group list, this time we talk about our favorite Sci-Fi movies. Hope you cats dig the hot action. Get it here.

Alrighty, let’s get it.

RP = Rest Period.

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

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

Rack-Pulls [bar below the knee] – 210×3, 240×3, 260×3, 290×3, 120sec RP.

My Deadlift is moving up easier than I thought. I’m going completely strapless, which I’ve never done. So, to be able to rock 290 for 3 easy reps blows my mind. I also don’t use the ‘one-over-one-under’ grip, and do a double-over-hand. If I were to strap up, I could probably rep 315 for 3 reps. I’m thinking that in a year or so, I could potentially be pulling 400lb.

Hammer Strength Reverse Grip Pulldown – 155×10, 190×8, 8. 60sec RP.

Remember, don’t do all that lame short range of motion crap that everyone does. Let your arms go up until you feel that deep stretch in your lats, because that flips the switch, and helps your lats to grow all the way down to your waist. I mean, you keep that up, and one day you’ll be outside when a hurricane hits, the wind will catch your lats and you’ll fly through the air, looking like an F16, or Mothra, or something cool. Like the Batwing.

Chest Supported T-Bar Rows – 70×8, 75×8,10, 60sec RP.

Again, let the bar go deep enough to feel the stretch in your back. Also, don’t pull back super far, as it isn’t doing you any favors. Simply pull until your elbows are flush with your body, instead of your arms going back as far as possible.

Hammer Strength Standing Shrugs – 200×10, 10, 10. 30sec RP.

Don’t be the guy at the gym who has more weight than he can handle, and turns one of the shortest range of motion lifts of all time into a lift with zero range of motion. When you rock shrugs, hold those bad boys at the top for a count of a few seconds. Also, bend in your knees a bit, because it helps to create a much deeper ROM. Awesome stuff.

Cable Rope Face Pulls – 100×10, 10, 10, 30sec RP.

One of the greatest upper-back builders that nobody ever does. I also hold these for a sec when they’re at my face.

Cable Flex Curls – 50x 10, 10, 10. 30sec RP.

Best bicep peak builders in the business, baby. If you guys have problems with your bicep peaks, then give these bad-boys a shot, twice a week for 6 weeks, and I guarantee you’ll see a difference. Just make sure the cable attachment is above your shoulders, and not parallel with your arms.

Dumbbell Hammer Curl – 22.5×10, 10, 10, 30sec RP.

If you ever need proof of how effective Cable Flex Curls are, do a few sets, then do any standard bicep exercise you normally do afterward. I can just about guarantee that for most, you won’t be able to move the same amount of weight as usual, because those Cable Curls isolate really well, and work in deep. These damn things were excruciating.

Rear Delt Fly Machine – 65×10, 10, 10, 10, 10, 10, 15sec RP

Forearm Rollers – 10lb plate for 3 sets of up/down 3 times a set.
Reverse Barbell Curls With A Thumbless Grip – 30×12, 30×10, 60×4, 30×6

Hammer Strength Ab Machine – 70×8, 8, 8

Crunches – 3 sets of 8.

Standard Walk – 40 minutes.

Post-Workout: 50g of Whey Isolate, 5g of Creatine, 5g of Glutamine.

Alright, you teenaged mutant ninja turtles, I’m outta here for the day. I’ll see you tomorrow for leg day, and my world-famous pursuit for the 315lb squat.


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