bjbjqPqP Mike Chang: Hey what s up YouTube? This is Mike Chang and we are at the gym today
and we are going to be doing the back exercise. You see I am holding closed grip bar. First
exercise that I am going to do is going to be T-Bars. So T-Bars used to be really, really
popular. It is usually done a lot more in the hardcore gym, pretty awesome exercise.
Really puts a lot of thickness to your back. The thickness is basically the middle-back
right here, the middle part right here. You really have that stick out and your rhomboids
which is basically your back and your traps. So if you do a lot of T-bars, it really brings
it out and gets that real thickness. So we will start off with that and we are going
to work to done this and pullovers at the end. So here is a little tip. Some gyms have
what they call like a T-Bar Machine and really all of this is metal piece and that s connected
to the end of the bar and that s in the ground. So this way when you have the bar come up
and down the piece at the end doesn t move anywhere. But a lot of gyms don t have it
so what you do is you can find a corner of the gym so where you are not able to really
mess up the wall too much. Don t mess up the wall and stick the bar in the corner. In this
gym here, what I made is basically I just picked up some 2X6s, went to home depot, put
it together. So this way it doesn t damage any walls. So you can do that if you would
like, but I would say just find a corner that s really good and you will be fine. Sometimes
the weight may come up. So if you are working out with a buddy, if you have a workout partner,
they may even stay at back, kind of put their feet on the bar like this. So, this one when
you lift it up from that end this doesn t go anywhere. Alright so you want to do about
4-5 working sets after your warm up set. So you want to warm up about 1-2 sets per exercise.
Your feet should be about shoulder width. You want to stand pretty close to the weight
here. You don t want to stand too far. So if you look at my feet I think it is only
probably about 4 inches away from here. Make sure you stand closer. If you stand too far
back you are not going to build a balance of the weight out and you are going to see
that back end come up. So make sure you stand close enough to the weight. And grab the bar
like this. There is a couple of other different types of bars, but make sure you have one
that s a close grip and so this one swing it and then swing it like that and I am going
to grab it with both hands. So stand close up to it. Come up and go down here and squeeze
your back as you come up. Make sure your back is straight. You want to do about 10-12 reps.
Alright, just make sure you do about 4-5 sets after your warm-up and then move on to dead
lifts. So I am going to do warm up set for dead lifts. Make sure your feet is little
wider than your shoulder width. You want to grab the bar right outside your calf. Start
off really low, keep your butt really low. Look forward and then as you stand up you
just want to look forward. Make sure you do about 4-5 working sets on those after your
warm-up. The last thing you want to do is pullovers. Let s go and grab a weight. Alright.
So for pullovers you want to go ahead and put a dumbbell here like this. Make sure it
is stable, doesn t fall. You may just want to lay it down to be safe and awesome. So
you want to lay to where your head is resting on the back of bench. You don t want to be
too forward so you have no support on your head and it wobbles around here, too much
strain for your neck. Make sure you just get down enough so where you can rest comfortably
on the back right there on the edge and not too much to where your head is sitting on
top of the bench. This is very important because it allows you to stretch your lats, stretch
your serratus and this movement is all about the stretch. So right here is perfect. Now
just grab the weight. So usually I like to sit it up so this way - I feel sitting this
way grab it easily here, lift it up. When you are done put it back like that, okay.
Okay so grab the weight like this. If you look at my hands just give a shot at my hands
here. This is very important also. Make sure you are grabbing it like this to where your
hand is flat on the way. You don t want to do that or something like that. It is not
going to feel right. Make sure it is flat and then you can put your hands around. So
this is the starting position like this, okay. Now come down slow, nice good stretch. Drop
your hips down. Come up to just right here. You don t need to go too far, right here is
correct. Stretch. Maybe we want to hold on for some times just to make sure if it is
going to work. Alright so those are pullovers. Same thing, warm-up one set first before you
do about 4-5 working sets. If you haven t done pullovers before -- you don t see a lot
of guys in the gym doing pullovers. Pullover is a really good exercise, but unfortunately
is not a very popular exercise. So most important thing on the pullovers, make sure you get
a good stretch, make sure your head is right there at the edge and also make sure when
you are putting the weight, try to leave it sitting up like this. Now with this this dumbbell
doesn t sit up really good. So I will try a find to keep it sitting up. If not, you
could injure yourself when you are trying to grab some heavy weight and you are in that
position where you are like at a bridge and you will mess with it. So make sure you have
a good position on that so you can take it off and put it back safely. So there is goes
with today s back exercise. Remember to do 4-5 working sets and rep range, keep it about
8 to about 10. If you are starting off go to about 12 reps. More videos, workout tips
in the program sixpackshortcuts.com. See you guys later. Peace! V-Shape Back Workout Normal
Lovkesh Microsoft Office Word TransCloud V-Shape Back Workout Title Microsoft Office Word Document
MSWordDoc Word.Document.8