Tag: Back Workout
Cedric McMillan’s Top Back Workouts By Victor Martinez
Get a great back workout in honor of Cedric McMillan here!
The bodybuilding community recently lost Cedric McMillan, a beloved bodybuilder and fierce competitor in the sport. The 44-year old was very open about his health and past heart issues that resulted in a near death experience in 2021. While details are not confirmed, the bodybuilding community is deeply saddened by the loss of this true competitor and friend, as yet another bodybuilder has passed away too soon.
Cedric had great workout routines which contributed to his massive physique and sheer determination to be a top competitor. Generation Iron took on one of Cedric’s top back workouts with help from Victor Martinez. While Victor and Cedric weren’t extremely close, they met a handful of times. In honor of Cedric, Generation Iron wanted to take on this workout and share it with all of you to see just what it took to get Cedric to where he was.
Let’s jump into this Cedric McMillan back workout so you too can try and see gains like Cedric himself. A thoughtful and focused athlete, while being playful and funny off stage, Cedric leaves a powerful legacy and one we all can embrace and remember.
About Cedric McMillan
Cedric McMillan was born in Maplewood, New York and loved all things muscle. He would draw superheroes based on bodybuilding and workout magazines and was always talking about bodybuilding and how to get physiques like them. He went pro in 2009 after winning the NPC Nationals contest and from there, there was no slowing him down. He became a top contender in the bodybuilding community after he won the 2017 Arnold Classic in the Men’s Open division.
What Cedric did for bodybuilding was bring back the “classic” look, the one fans and athletes wanted to see most. Even Arnold Schwarzenegger was impressed and optimistic about Cedric and his amazing physique.
Cedric would, however, undergo serious health issues and was optimistic about recovering and getting back to his true form. His death is tragic and the bodybuilding world lost a true competitor and pioneer for change .
Photo via @cedricmcmillan Instagram
Cedric’s Back Workout
Generation Iron took to the gym with Victor Martinez, pro bodybuilder and a force in his own right, to perform one of Cedric’s top back workouts. His movements were precise and meticulous and each exercise had a purpose that lent to his massive physique and incredible resume.
A note for readers: All advice and tips on these workouts are coming from Victor Martinez.
1. Smith Rows
For the Smith rows, Cedric never went crazy with weight. He would perform one warm-up set and then two working sets and would use a smith machine because it was more stable. Staying slow and controlled during the entire movement, he would pause slightly at the top for that added squeeze.
2. Lat Pulldown
The lat pulldown also saw a warm-up and two working sets and was performed with a wide grip. With this grip, it is important to use your back to the best of your ability to not lose the grip as you go as far down as you can without losing control. If your shoulders start to raise during this movement, really try to keep them down as you go up in order to not let your shoulders take over the principle movement.
3. Cable Rows
For cable rows, you will perform one lighter set and usually around two heavy sets. For this exercise, keep your chest up as you engage and perform this exercise and as you lean forward to initiate the movement, hinge from the hips but keep your spine neutral.
As you pull into your abs, don’t lean too far back and give your lats a squeeze for that added level of work. If you pull into your upper chest, you will target your upper back and the lower you pull, the lower down your back you target. Victor does say that while you can add variations to this movements, nothing crazy really happens.
Make sure to stabilize your back and engage your core to avoid unwanted back pain as well.
4. Superset (Underhand Pulldowns & One Arm Lat Pulldowns)
Underhand Pulldowns
These are used with a shorter bar and require you to lean back slightly as you hit the center of your back. As you pulldown, exhale, and as you return to the top, use this time to inhale, according to Victor.
One Arm Lat Pulldowns
For this exercise, keep the movement controlled and your shoulders stable to only work your lats. By keeping your arms straight, you will engage the lat and won’t get so much movement out of the shoulders.
Other Tips From Victor
During this workout, Victor offered up advice and answered questions from those watching the live workout.
Stretching
Victor offers two great lat stretches for better circulation and pumps. Stretching during the workout allows for better growth as well (1). The first is to grab a stable object and slowly lean back, keeping the arm grabbing the object straight and you squat lower into the stretch.
The second stretch is the same movement in terms of stretching the lat and leaning back slowly, however, your arm is twisted to engage the muscle differently.
Supplements
When asked about three of the most important supplements, Victor offers up glutamine, creatine, and carb drinks.
Glutamine: Allows for better muscle growth, less muscle wasting, and increased performance by allowing for better recovery. You will also find that glutamine can improve cognitive function and offer up less stress (2).
Creatine: Creatine can increase strength and provide for better muscle pumps while also boosting athletic performance and improving your metabolism. You will also find better power output and more refueled energy stores (3).
Carb Drinks: May improve energy and fuel endurance by giving you extra carbs to replenish stores. Can also work to improve cognition and focus.
Victor was also asked which three supplements he couldn’t live without. His response: protein, aminos, and carb drinks.
Victor offered up his approach to working out which was to skip a body part every week. This offers up the chance to get plenty of rest, increase your pump for the next workout, and benefit from both recovery and a fresh and ready to work muscle.
When asked about working legs, Victor says to do so twice a week and to alternate between a heavier set day and a lighter set day. There is no point in doing the same workout twice. What you will find is you can cut your first workout’s sets in half for the second day.
As for unilateral exercises, like the one arm lat pulldowns above, Victor states that working one arm at a time allows you to maximize unilateral effects and fix any unwanted imbalances that can ruin a great physique.
Wrap Up
In honor of Cedric McMillan, Generation Iron, along with Victor Martinez, took on one of Cedric’s top back workouts to see just how he did it. A beloved and accomplished bodybuilder, Cedric’s legacy will live on in the bodybuilding community and outside of it alike, and his workouts that got him to where he was can be passed down for all. Taking notes from the pros can give you serious results and this top back workout from Cedric is no exception.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Nunes, J.; et al. (2020). “Does stretch training induce muscle hypertrophy in humans? A review of the literature”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplements on muscle strength and body mass”. (source)
How The Wide Grip Pulldown Enlarges Your Lats For Real Size
Widen your lats with the wide grip pulldown.
We tend to put a lot of focus on our front, meaning arms, abs, and chest, however the wide grip pulldown can ensure we don’t lose sight of what matters equal to our front, being our backs. Our backs tend to fall by the wayside, which is unfortunate because at the end of the day, they are equally as important as all other muscle groups. Sure, those bodybuilders with massive backs may put a little more emphasis than you want to but showing your back some love can make all the difference.
A great exercise like the wide grip pulldown will ensure your back doesn’t fall victim to neglect so you get a great workout to really boost strength and size. A strong back not only looks good and adds to a great aesthetic, but it also improves stability and posture, really giving those muscles the support they need to see the best gains. The wide grip pulldown is the perfect exercise to help you see the best gains possible for our backs.
Let’s jump right into this exercise and see what makes the wide grip pulldown so great. From what it is, to what muscles get worked, the many benefits of this exercise, and how best to perform it, you will have a well-rounded exercise to add to your back day routine so you only see the best gains.
What Is The Wide Grip Pulldown?
The wide grip pulldown is a beginner level exercise perfect for enhancing those back and biceps muscles, so the focus is on strength and building your physique (1). It is, of course, very similar to the traditional lat pulldown, except the grip is wider and will work those lats and other muscles differently. What you will find with this exercise is that it will boost strength and improve posture in a highly effective way perfect for people and athletes of all experience levels.
Related: How The Close Grip Lat Pulldown Pumps Your Back & Bis
Muscles Worked
With the wide grip pulldown, your lats get some serious work done which is great because these are those essential pulling exercises. Able to support your spine and improve posture, your lats are essential in dealing with many movements, both sport specific and functional. As a part of this exercise as a whole, your biceps, forearms, delts, other back muscles, and abs will feel some work done as well. While the majority of the gains will happen to your lats, you will find that these other muscles will be worked as well.
Benefits Of The Wide Grip Pulldown
The benefits of the wide grip pulldown are hard to ignore and can greatly benefit you in a number of ways. With this effective back exercise, you will only enhance sport specific and functional pulling movements, as well as many others, in efforts to see the best gains possible.
Benefits of the wide grip pulldown include:
Stronger lats: With your lats as the primary target for these muscles, you will find that they will not only grow stronger, but also bigger in size, this giving you the best possible chance at that massive physique (2).
Other muscle worked: With this exercise, you will also get those other muscles worked which is perfect for providing all around muscular development and working to support a well-rounded and symmetrical physique.
Better posture: By increasing strength in your lats, you back will be better supported and you will be able to improve posture and improve overall confidence.
Great for all athletes: As a beginner exercise, this is great for all athletes and can be performed easily and conveniently by all. Easy to learn also allows you to not sweat over trying to learn something complex.
Nice variations: This exercise has plenty of variations so you can effectively work the same muscles but use different machines.
How To Perform It
Performing the wide grip pulldown is relatively easy but does take the right form so you can properly execute this exercise. Be sure to not lean too far back and to use too much momentum when pulling down. You want your muscles to get work done, especially your lats, so focusing on that instead of pulling with your arms can make all the difference for you.
Here are the steps for performing the wide grip pulldown:
Set yourself up on the machine and make sure you are in a comfortable position.
Grab the bar with the widest grip you can. Your hands will be on the farthest most point of the bar with your palms facing away from you.
When ready, engage your core and lean back slightly. Pull the bar down so it goes to around the bottom of your chest and squeeze at the bottom.
Slowly return to the starting position in a controlled motion.
Repeat for your desired number of sets and reps.
Wide Grip Pulldown Alternative Exercises
The right alternative exercises can be a game changer when it comes to seeing great gains. What alternative exercises can do are diversify your workouts so you work those same muscles just in a different way. This will control muscle confusion so your muscles don’t have a chance to get used to any exercise and force you to hit a plateau.
Below are some great alternative exercises to the wide grip pulldown. What you will find is these will fire up your lats, but in a much different way so your growth never stalls.
Renegade Rows
Bent Over Reverse Fly
Wie Grip Pull-Ups
Barbell Rows
Dumbbell Rows
Wrap Up
The wide grip pulldown is a great exercise for increasing strength and size in your lats. As necessary muscles needed for pulling movement, both functional and sport specific, you will find that this exercise is perfect for those muscle building needs. An easy to perform exercise, the wide grip pulldown is perfect to add into your routine and can really round out your workouts perfectly.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Andersen, V.; et al. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
Newton, H. (1998). “The Lat Pulldown”. (source)
Close Grip Lat Pulldown For a Cobra Back: Techniques, Benefits, and Variations
Close grip lat pulldown is a great back workout and here is a closer look at the exercise!
Close Grip Lat Pulldown is a variation of the lat pull down. In this exercise, you target your back differently compared to the traditional variation by keeping your hands and arms close together. Although the close grip lat pulldown primarily works your lats, you will experience a decent amount of bicep and middle back activation.
But why do we need close grip lat pulldown when we already have the orthodox exercise, you ask?
Since your back is the second largest muscle group (after your legs), you need to perform a plethora of exercises and variations to train it optimally and ensure overall development. So, do not be afraid of experimenting with several different hand positions and angles to maximize your back gains.
Due to its versatility, the close grip lat pulldown can be incorporated in your back, upper body, pull, and full-body workouts.
Next Read: The 6 Best Exercises for Annihilating Back Fat for Men and Women
Muscles Worked
Since the lat pulldown is a compound movement, it works multiple muscles, including:
Lats: No points for guessing here. As the name suggests, latissimus dorsi (lats) are the primary target muscles of the close grip lat pulldown.
Biceps: Although the lat pulldown is primarily for your back, secondary muscle recruitment, especially the biceps, is unavoidable.
Shoulders: If you follow the correct form (discussed below), you will experience shoulder recruitment at the top and bottom of the movement.
Upper Back: While the close grip lat pulldown is essentially for your lats (flat muscle covering the width of your middle and lower back), you cannot factor out upper back stimulation.
Abs: People who think there is no core engagement during the lat pulldown have never gone heavy on the exercise.
Check Out: Build A Thick and Wide Cobra Back With This Workout
Benefits
The close grip lat pulldown is an incredibly effective exercise for:
1. Building Bigger and Stronger Lats
Compared to the traditional lat pulldown, the close-grip version offers an increased range of motion as your elbows are relatively closer to your body throughout the exercise. Holding the bar with a close grip allows you to pull the bar slightly further than you could while holding the bar with a wider grip.
The increased range of motion maximizes your lat contraction at the bottom of each rep resulting in a higher degree of muscle tissue recruitment and stimulation. The additional workload helps build wider, bigger, and stronger lats.
Must Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
2. Improving Your Posture
Our current lifestyle, especially with the onset of WFH, has us bent over our computer screens or phones for the majority of the day. This posture causes underuse of your lats and other muscles resulting in slouching, pain, and tension in your shoulders and back.
Close grip lat pulldown helps strengthen your posterior chain and reduces the chances of developing a hunch. The exercise can also help treat your pre-existing slouching posture.
Related: Top Tips & Stretches For Improved Posture With Don Saladino
3. Helping Build a V-Taper
Well-developed lats help carve the much sought-after V-taper. A solid V-taper amplifies the illusion of a small waist and broad shoulders, making you look bigger and stronger than you actually are IRL.
Watch: How To Truly Develop A Bodybuilding V-Taper
4. Great For Beginners
The lat pulldown is an easy exercise to perform. It is, for a reason, one of the first exercises a newbie learns to do when he joins a gym. The lat pulldown is a godsend for individuals who lack the upper body strength to do a pull-up.
How To Perform Close Grip Lat Pulldown
Step by step instructions of how to perform a close grip lat pulldown:
Attach a wide grip handle to the lat pulldown machine.
Adjust the thigh pad so that your legs fit snuggly under the cushion.
Grab the handle at slightly narrower than shoulder-width with a pronated (overhand) grip
Get into the starting position by unracking the weight and locking your legs under the thigh pad.
Start the movement by depressing your shoulder blades and flexing your elbows while extending the shoulders. Keep your chest raised and your back arched throughout the movement.
Pull the handle toward your body until your elbows are in line with your torso.
Bring the attachment as close to your upper chest as possible.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Common Mistakes
Although the close grip lat pulldown is a fairly simple exercise, most lifters make the following mistakes:
1. Using Momentum
Many lifters make the mistake (read: sin) of utilizing momentum to lift the weight. If you look like a pendulum while performing the exercise, you are doing it wrong.
If you cannot move the weight without leaning back more than 20-degrees, you should drop the weight (and your ego). Swinging back and forth takes off the tension from the primary muscle (lats) and puts it on the helping muscles.
Also, when you are using more weight than you can handle, you will not be able to pause and contract your lats at the bottom of the movement, leaving gains on the table in the process.
Watch: When Ego Lifting Goes Wrong
2. Going Too Low
This mistake is mostly made by people who use relatively easy weight.
It is the mirror opposite of the first mistake mentioned above. Overdoing the range of motion takes away the tension from the target muscles and puts it on your joints.
As mentioned above, you should not be going below your upper chest level while performing the close grip lat pulldown. If the weight feels too easy, contact your lats for longer at the bottom of the movement, instead of overdoing the ROM.
3. Using Your Arms
We understand that it is virtually impossible to eliminate your arms from the exercise, but you need to have a strong mind-muscle connection so that your back gets the most work done.
If you feel your biceps are taking over the exercise and your back is underactive, you should consider using a false grip. In a false grip, you do not wrap your thumbs around the bar. It is also called a monkey grip.
Pro tip: Focus on pulling the bar towards your body using your elbows. Leading with your bis will leave you with nothing more than a bicep pump.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
4. Body Posture
Many lifters tend to round their backs as they bring the bar down. Hunching over the bar elevates the tension off your back and puts it on your shoulders.
While performing the close grip lat pulldown, ensure that your lower body is locked under the knee pads.
Pro tip: Do not place your feet flat on the floor. Keeping your heels raised ensures a better fit under the thigh pads.
Variations
“I know more exercise variations than I will ever need.” – No one ever
Utilizing exercise variations can help target your muscles differently and induce growth by shocking your CNS.
Here are some of the most effective close grip lat pulldown variations:
1. Underhand Close Grip Lat Pulldown
In this variation, you will be grabbing the bar with a supinated (palms facing you) instead of a pronated grip. The underhand close grip lat pulldown is great for targeting your lower lats.
Note: You might experience a higher degree of bicep recruitment in this variation.
Steps:
Sit facing a lat pulldown machine and grab the bar with an underhand grip.
Pull the bar towards your upper chest while leading through your elbows.
Keep your elbows as close to your body as possible while pulling the bar down.
Pause and squeeze the life out of your lats at the bottom of the movement.
Slowly return to the starting position and repeat for recommended reps.
Also Read: Chris Bumstead Back Workout For A Sprawling Christmas Tree
2. V-Bar Lat Pulldown
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The V-bar pull-down is commonly mistaken for the close grip lat pulldown. The neutral hand placement in this variation can aid in alleviating stress placed on your shoulders during the vertical pulling movement pattern.
Holding the bar with a hammer grip is an excellent option to improve the center of your back while still targeting your lats.
The V-handlebar lat pulldown variation brings your hands closer to each other and, hence, allows a larger range of motion and better contraction at the bottom of the movement.
Note: While performing this variation, you will have to lean back slightly more than normal to allow for a full range of motion.
Steps:
Attach a V-bar to the lat pulldown pulley.
Grab the handle with a neutral (palms facing each other) grip.
While keeping your chest raised and back arched, pull the bar down until it is a few inches away from your upper chest.
Pause and contract at the bottom.
Return to the starting position slowly and repeat for reps.
Must Read: Chris Bumstead Back Workout For A Sprawling Christmas Tree
3. Behind the Neck Lat Pulldown
Behind the neck variation of the lat pulldown is slightly harder to execute as compared to the traditional version, especially for people with a limited range of motion in their shoulders and rotator cuffs.
Most lifters who incorporate behind-the-neck lat pulldown in their back training routines report a better range of motion in their lats and a deeper contraction in their lats and middle back at the bottom of the movement.
Caution: The risk of injury is higher with behind-the-neck lat pulldowns. If you are a beginner, consider starting with a lighter weight and a higher number of reps.
Steps:
Attach a wide bar to the lat pulldown machine.
Sit with your back towards the lat pulldown machine and your lower back supported against the thigh pad.
Grab the bar with a wider than shoulder-width pronated grip.
Pull down the bar using your elbows until it nearly touches the back of your neck.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.
Tips:
Keep your head pointed forward slightly throughout the exercise.
Do not use momentum and bring the bar down too fast as it can lead to an injury.
Check Out: The Ultimate Guide to a Ripped Back
4. Single Arm Lat Pulldown
The single-arm lat pulldown is an incredibly effective unilateral exercise. The benefits of unilateral movement include:
Helps correct muscle imbalances
Improves core stabilization
Boosts sports performance
Reduces chances of an injury
Improves muscle recruitment and stimulation
Allows you to train around an injury
Improves mind-muscle connection
Develops motor skills
Steps:
Attach a D-handle to the lat pulldown pulley.
Reach up and grasp the handle with a neutral grip (palm facing in).
Keep your chest raised and your back arched throughout the movement.
With your working arm fully extended, lean back 10–15 degrees.
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Pull-up
It does not matter who you are, what you do, or where you live, pull-ups should be a part of your training routine. No exercise comes close to helping you build a V-taper as the pull-up.
Steps:
Start with your hands on the bar approximately shoulder-width apart with your palms facing forward.
With arms extended above you, stick your chest out and curve your back slightly.
While breathing out, pull yourself up towards the bar using your back until the bar is at chest level.
Slowly lower yourself to the starting position.
Repeat for recommended repetitions.
Tip: If you are a beginner and cannot complete a bodyweight pull-up, you could use an assisted pull-up machine, a spotter, or a resistance band.
Next Read: These Machines Are Better Than Free Weights
Conclusion
When it comes to building a solid back, most lifters limit themselves to rows and deadlifts. The close grip lat pulldown is a great exercise to amp up your back and should be a part of your exercise arsenal.
At the same time, do not get stuck with a single exercise. Maximize your results and build a venomous cobra back by alternating between the variations mentioned in the article.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Top 5 Moves for a Totally Shredded Back
Looking to get a ripped back but don’t know where to start? We’ve got you covered.
The back can be one of the most complicated parts of the body to work on. A lot of the muscles aren’t intuitive, meaning you don’t use them in everyday life that often, so it can be hard to figure out how to get it right. There’s a huge overlap between back and arms, so a lot of these you can expect to help out on arm day as well. Here’s five great exercises to get a totally ripped back.
1. Reverse Lat Pulldown
The reverse lat pulldown is one of the most challenging exercises you can do for your back, but definitely has a high impact and increases muscle gains. A reverse lat pulldown is a regular pulldown with your hands reversed, which increases the amount of work done by your back. It’s also a great workout for your arms because it’s essentially a modified pull-up. This is a great high impact workout that should definitely be included in any back workouts you have planned.
2. Bent-over Barbell Row
The bent-over barbell row is another great back workout. It’s essentially the same as a regular barbell deadlift except you’re bent over at a 90-degree angle. By keeping your back completely straight while you lift, you get a great back workout out of a workout that’s typically just for the arms. Again, another great workout that serves a dual purpose.
3. Rowing Machine
The rowing machine is definitely an underrated piece of equipment in the gym. It’s not a fan favorite, but it gets the job done well. Spending 20 or even 30 minutes on the rowing machine in the gym can really work our your arms and lower back. Just back sure to use proper posture, otherwise the workout will only be in your arms! You should be bending forward and pulling all the way back with a straight back each time.
4. Stiff Leg Barbell Deadlift
Just a modified barbell deadlift — the stiff leg barbell deadlift is a deadlift where you keep your legs completely straight. You bend over at the waist to lower the barbell and repeat. Make sure to keep your back completely straight — that’s the key to a lot of back workouts. Not only is it the only way to make sure your gains are actually in your back, but it’s important to prevent injuries like pulling a muscle.
5. Wide-Set Pull-up
Wide-set pull-ups are another great way to keep your back in shape. It’s essentially just a pull-up where your arms are really far apart. This increases the use of the muscles of your upper back and the area in between your neck and along your spine. It’s definitely an exhausting style of pull-up, but worth it for the killer workout you get through the upper back and arms. When you place your arms on the bar, keep them shoulder-length apart, and then add about four to six inches on either side of that.
50 Workouts Routines for the New Year
We forbid you from starting the new year without a solid plan. Your workout routine should be among your new year resolutions. Most importantly, you need to shed off a few pounds you may have added over the festive season. A workout plan is essential because it makes sure you don’t kill yourself trying to achieve big results instantly. We have prepared 50 workouts routines for you to start the year on a high note.
Shoulder Workouts
The Boulder shoulder you desire will not come overnight. There are killer workouts out there that you can use to acquire shoulder caps that will turn heads.
Seated Dumbbell Shoulder Press Workout
This exercise is perfect for building lateral, anterior, and posterior deltoid muscles. Lifting two separate dumbbells is more effective for building shoulder muscles than lifting a machine. The reason is that one side of your body is not working, thus helping you retain balance and fair distribution.
Sit on a low-back bench and hold a dumbbell with each hand at the shoulder level. Keep your palms facing forward, your head straight up, then then lift the dumbbells overheard towards each other.
Hi-Def shoulder workouts
In case you are suffering from sickly shoulders, you do not have any reason to worry further, for we have you covered. Enroll in a heavy start but still utilizing the multiple speeds to work out your strength, size, and, finally, an excellent muscle burn.
Samantha Leete’s shoulder workouts
A well-rounded physique is always determined by how strong, significant, and sculpted shoulders one has. For you to build better muscles, the fitness model Samantha Leete workout is best recommended for you.
Shoulder – gain workouts
Many bodybuilders have ended up being disabled for overintricating shoulder training. Just keep it simple and more strategic with the IFBB pro-Jake Alvarez to build impressive and balanced shoulders.
High-Volume Shoulder Builder
This workout method is recommended for you if you have a problem with your shoulder growth. Increase your training volume and frequency with this perfect muscle growth master plan.
Related Article:: CrossFit Workout – 8 Things to Know Before Your First
Legs Workouts for Women
Lying a firm foundation is for your body is very critical. Check out these recommended workout collections for strong and good legs.
Strong muscular build fitness woman in sporty clothes doing jump training in the gym.
High-Frequency Legs Workouts:
This workout is essential when your legs need some extra focus. It’s a program dedicated to toning your legs 3 days per week.
Stronger Legs Workouts.
Ashley Horner wants you out of your comfort zone and less weight than you have always been. Stronger women were made for leg day. Try this out and be amazed by the results.
Legs Workout for Men
Strong muscular build fitness woman in sporty clothes doing jump training in the gym.
Instead of following a one-size-fits-all workout on leg day, let your goals constitute your routine. Most workouts start with the best lower-body movements with a variation of squats. Work with a solid overall mass-building plan.
Three workouts to build bigger and stronger legs
With these double-duty workouts meant to deliver more muscle and exclusive strength, you will never wish to skip leg day again. Perform these workouts by focusing one workout on quads and the other on the hamstring. You can as well choose to work out these routines together.
Back workouts
When you have a strong and powerful back, you are assured of a balanced and symmetrical physique. There are a few explicit workouts that will help gain a great back while still maintaining it.
FST-7 back-and-abs workout
For you to easily widen your lats and have an impressive look, the best-recommended workout routine is the epic FST-7 workouts from pro trainer Hamny Rambod and men’s physique champ Jeremy Buendia.
Must Read:: Best Diet Plan for Bodybuilders 2019
Optimum Back: Lat workout
It is one of the most high-volume back workouts that will leave your back delts so pumped up that you may even end up having to walk sideways through the door.
Abel Albonetti’s ultimate back workouts.
You must always have an outright strong back for you to round out your delt physique. Just give a try to this earnest, very high-volume workout and increase in size and build a piled back.
Back-and-forth back workouts.
This workout from Jim Stoppani’s back-and-fourth programs includes about 8 row and pull-down variations. This workout routine will surely pull you exhausted and probably force your lats to grow big and strong.
Wide-back, boulder shoulder workout
Chad Hollmer’s killer back–and–shoulder routine workouts are popular among individuals who aim to build strengths and have an appealing V-taper.
Arm Workouts
These workouts are recommended to help grow your arms bigger and take them to another level. They go beyond the regular dumbbell curls and triceps extensions.
Biceps and triceps workout- a triple threat arm assault
The trisect workout will pump up your biceps and thresh your triceps. If you desire to have bigger arms, then this is the best workout for you.
AAA Workout: excellent Abs and Arms
For you to have unique arms and abs, follow and implement actress Alicia Ziegler’s training tips and workouts routines, and the outcomes will surely surprise you.
Chris Thompson’s total arm workout
According to Chris Thompson, a workout of 30 minutes guarantees you a complete set of biceps, triceps, and cardio. You are only required to have a pair of dumbbells and an adjustable bench.
Sun’s out/ guns out critical arm workouts
When the exciting summer sun is high in the sky, consider this the best time to work out. If you still need to gain more biceps and sharpen your triceps. Adhere to these foolproof tips and follow up with workouts for jacked arms.
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Chest Workouts
If I am not mistaken, I am confident that you desire to have a great set of pecs. Well, having the pecs is not an issue. Then, you must be ready to try these workouts for a remarkable result.
Steve Cook’s chest building workouts.
To build a better and credible chest, you need to think beyond your typical bench press. Choose to pre-hard exhaust your chest with some isolation sets before moving to laborious exercise. Finish with a blood-pumping circuit to pump up your muscle fibers.
Jason Wheat’s robust MVP Chest Workout
Every MVP’s workout list has to build a muscular and big chest always at the top list. Following Jason Wheat’s extensive, pyramid-driven chest workouts will be of very much help.
Big Bench, Bigger Chest Workouts
Possessing a great body is fantastic. Mark Bell will teach you how to maintain an incredible physique that you can also use to lift big weights,
Chest workouts for show and go
If you can survive the onslaught, the superset-driven workouts of Abel and Kizzito Ejam will fix your chest for show and no go.
Glute Workouts
To build a booty that will always rock, here are five workouts to embrace,
Nicole Wilkin’s butt and hip workouts
Although squats and lunges are fantastic, they are not enough for your butt to reach its full muscular potential, and you need the all-around workout from Olympic champion Nicole Wilkin.
Ashley Kaltwasser’s Iron buns workouts
For firm and rounder behind, reigning bikini Olympic queen Ashley Kaltwasser has some amazing bodybuilding secrets to share.
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Some of the home-workouts that you should consider
To get fit, you do not need to work in the gym at all times. You can have a great workout session in the comfort of your home and still yield good results.
4 effective at-home weight-loss workouts.
In the initial stage, the beginner at-home workout program focuses on getting the form down pat.
Intermediate at-home workout plan; increase your workout intensity. These routines will include about two workouts weekly.
Advanced at-home exercises; you will now have to increase your muscles’ stress to the total capacity.
Efficient at-home cardio workouts; make sure you continually exercise these routines and only rest when very necessary.
Lais Deleon’s at-home perfect booty workouts.
Use your couch for a minimum of 20 minutes to get a more robust and better behind.
The ideal partner bodyweight workout
Together with your training partner, you can start a challenge that will help you grow and overcome even the more advanced moves.
Fitness-model bodyweight workout.
Hitting the gym is not very necessary. Just consider following the fitness model Jen Jewell’s tips for a fantastic bodyweight workout session.
Full-body Workouts
These workouts are recommended if you don’t have the time to train different muscles at a time.
The no-excuses full-body workout
Try this tremendous full-body workout from former WBFF champ Chady, and your body will get into your most desired shape.
Bodyweight bodybuilding; the mass building calisthenic workout
Join the workout movements with the suitable scheme and build up your muscles like a bodybuilder or martial athlete.
Conclusion
At the end of the day, ensure your workout plan is within your limits. Most importantly, sit down at the end of each day and analyze your whole workout for that day. Did you meet the desired goals? If not, what needs to be done to make sure your training is beneficial. But if a certain goal seems unrealistic, you’re allowed to revisit it, even if it means reducing training time. Don’t be afraid to take baby steps; the greatest men and women in bodybuilding started there.