HRT: Animal Hellraiser Trainer – Hell Workout 4, Back, Traps, Delts & Calves
If you finish Hell Session IV, you’ll be set free from hell for two days rest. Enjoy the break, because your cursed @ss will be back here Monday. <!-- In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! -->
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<DIV class=article-padding-content><!-- --><!-- end article-description -->by Tom Fuller Nov 09, 2011
<!-- end article-author-by-line --><!-- Content from database -->
This is the last round of the Hell Raiser Trainer. Hellcentric reps have already taught your body how hell really feels. Now we round out the pain, taking aim at your back, traps, rear delts and calves.
You've got the next two days off so pick your balls up off the floor and let's hit back. We start with wide-grip pulldowns.
Hell Workout 4 - 13:38
Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.
The 4 Hellcentric steps are:
1
Wide-Grip Lat Pulldowns
(2 sets of 8 reps + 4 Hellcentric reps)
Begin the brutal back routine with 3 sets of 10 reps to warm up. As usual, you want to lift 60-80 percent of your 1-rep max. Spotters will apply the Hellcentric resistance from the stack itself. (I'll explain it as we go through the video).
Be Careful! Obviously you DO NOT want to let the stack fall on your fingers and crush them like the devil crushed your dreams. Take a 3-minute rest.
ALTERNATE LIFT - CHIN UPS: Chins work deep into the latissimus dorsi and the teres major and at the top of the movement. As the shoulder blades come together, we dig into the rhomboids, middle and lower portions of the trapezius. And since our biceps and brachioradialis have had a few days to recover, they will be engaged and primed to handle a smaller portion of the load.
*Chin-ups are not covered in the video because Mike is so swoll, he would have tipped the chin-up unit over.
2
Seated Rows
(2 sets of 8 reps + 4 Hellcentric reps)
Do a 10-rep warm-up set before the Hellcentric sets. Don't lean too far back. Pull the bar right into your abs. Rows work the latissimus dorsi, teres major again, the posterior deltoids, biceps (to a lesser degree) and the brachioradialis.
As we raise the weight to the top of the movement, we engage the rhomboids and trapezius again. No f#cking around, let's do it.
3
T-Bar Row
(2 sets of 8 reps + 4 Hellcentric reps)
No warm-up, you should be sweating, visualizing of your eternal swoll. T-bar hits the latissimus dorsi, teres major, posterior delts (a bit harder than the seated rows), rhomboids, trapezius and now we even engage the infraspinatus.
Spotter works from the front of the bar. Add weight for the second set.
4
Barbell Shrugs
(2 sets of 8 reps + 4 Hellcentric reps)
The traps should be burning, because we already hit them a couple times in our back workout. But, I'm about to work them really f#cking hard. Always wear straps because you want all the emphasis to be right here on your traps, not on your grip. Dip your head forward, to give your traps room to contract.
Spotters apply Hellcentrics on the outside of the grip. Make sure you communicate. The lifter has to say, "Up!" when he reaches the bottom of a full negative, otherwise the spotter won't know when to stop pushing.
5
Rear Delt Raises
(2 sets of 8 reps + 4 Hellcentric reps)
I put posterior delt work here since we worked them indirectly throughout the workout and they are best primed for this today. At the top of the movement you'll also engage the traps, rhomboids, teres minor and infraspinatus.
I use the incline bench because I want all the focus on the rear delts and it will help you balance the weight. Your spotter holds your wrists for the Hellcentric Reps.
6
Seated Calf Raises
(2 sets of 8 reps + 4 Hellcentric reps)
These hit the soleus, the muscle underneath what we most commonly refer to as the calves (medial and lateral gastrocnemius). Do three warm-up sets. Apply Hellcentrics on the center of the machine.
We're going to make these calves cry like little bitches by the time we're done. Add weight, push harder, communicate; this is a team effort.
7
Calf Extensions On Leg Press
(2 sets of 8 reps + 4 Hellcentric reps)
These can be done on a variety of machines. I prefer leg press, but others like donkey calf raises or standing calf raises. As long as the knees are only slightly bent, the majority of the workload will be placed on the calves themselves.
Point your toes straight forward to hit both the lateral and medial portions of the calf. Spot from the back of the machine by stepping with one foot. Do not use your hands.
You're going to have two days off, then you're going to drag your ass back in and do it again. That's what it takes to get big. How bad do you want it?
HRT Hell Workout 4
If you finish Hell Session IV, you’ll be set free from hell for two days rest. Enjoy the break, because your cursed @ss will be back here Monday. <!-- In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! -->
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<DIV class=article-padding-content><!-- --><!-- end article-description -->by Tom Fuller Nov 09, 2011
<!-- end article-author-by-line --><!-- Content from database -->
Series Overview | Training Overview | Nutrition Overview | Supplementation Overview
Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV
Download The Complete Program! (PDF 2 MB)
Hell Session I | Hell Session II | Injury Prevention | Hell Session III | Hell Session IV
Download The Complete Program! (PDF 2 MB)
This is the last round of the Hell Raiser Trainer. Hellcentric reps have already taught your body how hell really feels. Now we round out the pain, taking aim at your back, traps, rear delts and calves.
You've got the next two days off so pick your balls up off the floor and let's hit back. We start with wide-grip pulldowns.
Hell Workout 4 - 13:38
<EMBED id=nuevoplayer height=315 name=nuevoplayer type=application/x-shockwave-flash width=500 src=http://videos.bodybuilding.com/nuevo/player/nvplayer.swf?config=http://videos.bodybuilding.com/nuevo/econfig.php?key=e495355e80b3131d7e9f bgcolor="#ffffff" quality="high" allowscriptaccess="always" wmode="transparent" allowfullscreen="true" flashvars="image=http://videos.bodybuilding.com/preview/90000/2_91922.jpg">
Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.
The 4 Hellcentric steps are:
- Spotter pushes down; lifter resists through a partial lift
- Lifter pushes back up; spotter assists
- Spotter pushes all the way back down; lifter resists against the full negative
- Lifter pushes all the way back up; spotter assists
1
Wide-Grip Lat Pulldowns
(2 sets of 8 reps + 4 Hellcentric reps)
Begin the brutal back routine with 3 sets of 10 reps to warm up. As usual, you want to lift 60-80 percent of your 1-rep max. Spotters will apply the Hellcentric resistance from the stack itself. (I'll explain it as we go through the video).
Be Careful! Obviously you DO NOT want to let the stack fall on your fingers and crush them like the devil crushed your dreams. Take a 3-minute rest.
ALTERNATE LIFT - CHIN UPS: Chins work deep into the latissimus dorsi and the teres major and at the top of the movement. As the shoulder blades come together, we dig into the rhomboids, middle and lower portions of the trapezius. And since our biceps and brachioradialis have had a few days to recover, they will be engaged and primed to handle a smaller portion of the load.
*Chin-ups are not covered in the video because Mike is so swoll, he would have tipped the chin-up unit over.
2
Seated Rows
(2 sets of 8 reps + 4 Hellcentric reps)
Do a 10-rep warm-up set before the Hellcentric sets. Don't lean too far back. Pull the bar right into your abs. Rows work the latissimus dorsi, teres major again, the posterior deltoids, biceps (to a lesser degree) and the brachioradialis.
As we raise the weight to the top of the movement, we engage the rhomboids and trapezius again. No f#cking around, let's do it.
3
T-Bar Row
(2 sets of 8 reps + 4 Hellcentric reps)
No warm-up, you should be sweating, visualizing of your eternal swoll. T-bar hits the latissimus dorsi, teres major, posterior delts (a bit harder than the seated rows), rhomboids, trapezius and now we even engage the infraspinatus.
Spotter works from the front of the bar. Add weight for the second set.
4
Barbell Shrugs
(2 sets of 8 reps + 4 Hellcentric reps)
The traps should be burning, because we already hit them a couple times in our back workout. But, I'm about to work them really f#cking hard. Always wear straps because you want all the emphasis to be right here on your traps, not on your grip. Dip your head forward, to give your traps room to contract.
Spotters apply Hellcentrics on the outside of the grip. Make sure you communicate. The lifter has to say, "Up!" when he reaches the bottom of a full negative, otherwise the spotter won't know when to stop pushing.
5
Rear Delt Raises
(2 sets of 8 reps + 4 Hellcentric reps)
I put posterior delt work here since we worked them indirectly throughout the workout and they are best primed for this today. At the top of the movement you'll also engage the traps, rhomboids, teres minor and infraspinatus.
I use the incline bench because I want all the focus on the rear delts and it will help you balance the weight. Your spotter holds your wrists for the Hellcentric Reps.
6
Seated Calf Raises
(2 sets of 8 reps + 4 Hellcentric reps)
These hit the soleus, the muscle underneath what we most commonly refer to as the calves (medial and lateral gastrocnemius). Do three warm-up sets. Apply Hellcentrics on the center of the machine.
We're going to make these calves cry like little bitches by the time we're done. Add weight, push harder, communicate; this is a team effort.
7
Calf Extensions On Leg Press
(2 sets of 8 reps + 4 Hellcentric reps)
These can be done on a variety of machines. I prefer leg press, but others like donkey calf raises or standing calf raises. As long as the knees are only slightly bent, the majority of the workload will be placed on the calves themselves.
Point your toes straight forward to hit both the lateral and medial portions of the calf. Spot from the back of the machine by stepping with one foot. Do not use your hands.
You're going to have two days off, then you're going to drag your ass back in and do it again. That's what it takes to get big. How bad do you want it?
HRT Hell Workout 4
Wide-Grip Lat Pulldown
2 sets of 8 reps + 4 Hellcentric reps
Seated Rows
2 sets of 8 reps + 4 Hellcentric reps
T-Bar Row
2 sets of 8 reps + 4 Hellcentric reps
Barbell Shrug
2 sets of 8 reps + 4 Hellcentric reps
Rear Delt Raises
2 sets of 8 reps + 4 Hellcentric reps
Seated Calf Raise
2 sets of 8 reps + 4 Hellcentric reps
Calf Extensions On Leg Press
2 sets of 8 reps + 4 Hellcentric reps
