Powerbuilding Workout Routine – Day 49 – Pull Day A – Back, Traps, Biceps, Rear Delts

PullDayAGreetings, all.

Today being Sunday means there’s a new Man Movie Encyclopedia entry up over at 411mania if you guys would like to check it out. This week we take a look at the movie that launched a career for Van Damme, and made everybody want to fight in an underground tournament, Bloodsport. I’ve also started doing audio versions of the MME articles that you guys can grab Audio Version of the MME – Die Hard.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 1g of Kre-Alkalyn Creatine.

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

Trap Bar Rack-Pulls [bar below the knee] – 235×8, 275×5, 320×5, 3-5min RP.

Man alive. Heavy deads absolutely zap the hell out of me. If you aren’t doing these…well, it’s hard to suggest deadlifts, because they can be a dangerous exercise if you don’t study the lift and be very careful. However, if you’re doing rack pulls, then there’s a bit more safety to it, because you don’t bring your lower-back into it as much. Do your research, and rock them. They’re brutal and will slap mass & strength on you.

Hammer Strength Reverse Grip Pulldown – 165×10, 180×8, 200×8, 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. It feels damn good to be moving 200lbs for sets of 8. It’ll probably be another 6 months to a year before I’m repping out bodyweight chin-ups, but it’ll be damn worth it.

Chest Supported T-Bar Row – 80×8, 8, 8, 60sec RP.

Try not to shorten the reps here. Let your arms go as far down as you can, as it puts a great stretch into the back, and that really helps activate things.

Hammer Strength Standing Shrugs – 210×10, 10, 10, 10. 30sec RP.

When I do these bad boys, I hold at the top for a count of 2 to 3 for the first set, which absolutely kill them dead. After that I simply hold each one for a 1 count. A lot of people just go as fast as they can, and thus their traps are about as impressive as the traps Batman & Robin use to get in during the ’66 TV series. Next time you’re training traps, do some shrugs, around 5 sets, 10 reps per set, and pause at the top for a decent count, they’re gonna feel pretty beat up afterwards and you’ll see the difference.

Cable Lawnmower Starter – 30×10, 10, 10, 30sec RP

I use to set the cable at the lowest part, but then I bumped it up, because that’s about where the starter is for the mower, and it made my back feel better too. If you guys want to bring up your traps, then give these a shot, they’re great.

Standing Dumbbell Curl – 30×8, 8, 6, 6, 7, 10xtill failure, 5xtill failure, 30sec RP.

I realized today that I haven’t done old school, standing dumbbell curls in over 6 months. When you do these bad-boys, twist your wrists like you’re trying to touch pinky to your shoulder.

Rear Delt Fly Machine – 75×10, 10, 10, 10, 10, 10, 15sec RP

Make sure to squeeze at the top of each rep, and don’t let the stack touch

Reverse Barbell Curls With A Thumbless Grip – 55×6, 7, 8, 30sec RP

On top of working the biceps, these also work the forearm and the area between the biceps and triceps. They make the outside of the arm look thicker and give you the 3D look.

Standard Walk – 40 minutes.

Post-Workout: 50g of Whey Isolate, 1g of Kre-Alkalyn Creatine.


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