Building muscle and strength. If you’re looking to go up at-shirt size, but your arms and abs will also be tested and developed.
The exercises are suitable for anyone above beginner status. Just make sure you know proper form for the exercises before you. The weight recommendations are at the elite level – so start where you feel comfortable and push yourself to go heavier each week, if it’s just by a few kilos. “Progress takes time and discipline,”
Lat pull downs
- Warm up set of 30 reps
- Perform 4 sets of 12-15 reps – increase weight each set
A strength exercise that does exactly what it says – works those lats hard – get in a seated position and grip the bar. Curve your back slightly so your chest is sticking out. Pull the bar down to your upper chest as you breath out, keeping your torso in a fixed position. Squeeze back muscles then lift the bar back into the starting position.
- Warm up set with 60kgs
- Warm up set with 140kgs
- Set 1: 12 reps with 185kgs
- Set 2: 12 reps with 225kgs
- Set 3: 12 reps with 265kgs
- Set 4: 12 reps with 305kgs
Lift the weight from the floor, lifting until your knees and hips are locked. Keep your back neutral – curving your lower spine could cause injury. You could always try a heavy set too.
Bent over barbell rows
- Warm up set with 100kgs
- Set 1: 12 reps with 145kgs
- Set 2: 10 reps with 185kgs
- Set 3: 8 reps with 225kgs
Grip the barbell with palms down. Bend your knees slightly and bend your torso forward, so your back is straight and almost parallel to the floor. Keep your head up and lift, with your elbows close to your body. Use your forearms to lift the weight and squeeze your back muscles in the top position. This helps build incredible strength in those middle back muscles .
- Warm up set with 5 plates
- Set 1: 12 reps with 7 plates
- Set 2: 12 reps with 9 plates
- Set 3: 10 reps with 12 plates
Another effective method for back strength. Load one end of the barbell with the weights, with the other wedged into a corner to keep it still. Ben forward so your upper body is parallel to the floor, with knees slightly bent. Grip the bat and lift using your elbows, pulling up until the plates touch your chest. Lower back down but don’t let the plates touch the floor.