what's up guys it's Sadik and we're training back and triceps
the exercises are always the same it's just you have to individualize the
program to the person so like I said to you yesterday we kind of just broke it
up in the beginning where we had to maximize upper chest thickness mid-back
thickness so now we're doing our main back work on Saturday and today we're
gonna do a little bit more of a mid back work there's only like two or three
exercises and then primarily triceps
another thing we do with our program is we'll choose an exercise like for this
it's the low cable row but we'll change the handle apparatus so last week we went
to a wide apparatus so we grabbed with our hands in a different dimension now
is the apparatus is smaller and closer together
come on big year one two there we go come on five three
last three two more sadik one more for the win
again your lat muscles are working a little more with an extension and
adduction so we want to get a little more of a
stretch so we come in with a heavier movement this way and the next week we
want to work a little more of a posterior delt and our mid-back so when
you bring the elbow this way as opposed to back
they're the squat of the upper body if you're doing them correct nice
controlled form and heavyweight kicks your ass
we don't go to absolute failure when you do that we going heavy you have a chance
of getting hurt so we want to keep the form really tight when it his form gets
kind of gets off whack we gotta stop the set these dumbbels rarely ever get
touched but good reason see there's a 160s 180s 200 it's the big boy weight
one two
three four
five
so we're starting off with a heavy weight hopefully 6 to 8 we're gonna change the
grips we're gonna do a double drop like we did yesterday on the incline machine
so same thing today one two three four five get me
three six seven one more
good job jump inside good roll back no arms two three four five six seven come
on three more watch that left here we go one more
go stretch and pull open up those lats one open up those lats and pull down and back -
there we go open up those lats pull down and back three here we go come on
good four let's work five there we go come on six I need ten seven eight push it
past nine you got 12 come on ten two more lats one more right you might
see somebody in gym perform an exercise every week but if you perform
that exercise every week but you're not using proper form you know it's not as
effective as it could be so you got to develop and learn the right lifting
habits from the beginning and you'll just be able to accelerate your progress
so much faster like to lean forward and I keep the elbows really close to the
rim as possible so a lot of guys will flare them out sort of losing stability
in the shoulder keeping you nice and tight focusing on the tricep as he
comes down
so I like to hit the triceps I mean either way the triceps just extend the elbow so
no matter what you do you're gonna be working the tris
we started with a pushdown heavy weight then we went to a decline slight
decline position so why are we doing that is now we're still extending our
elbows but the decline is making us stretch a little more then we finish up
with a seated position again really maximizing our stretch and keeping the
weight a little bit lighter and emphasizing more reps
back day is officially in the books awesome fucking pump we did quite a few
heavy exercises heavy rows and heavy ass dumbbell rows so very happy about that