Preacher bench curls – Helping totally isolate the biceps by making it nearly impossible to use the shoulders to help with the movement. Try to bend only in the elbow joint and keep the shoulders in the neutral position while you complete this motion. Incline bench curls – the starting position will be focusing on the stretch and your biceps will have to work harder to contract through the motion due to the angle of the joints. Keep the core tight while performing this exercise and as you contract and extend the lower back to pull your body to the straight position, try keeping the tempo slow and controlled. Erector spinae muscles as well as the lower lat fibers. 10 -12 repsīack extensions – Helping focus on the lower back. Focus on the stretch in the starting position, pulling the shoulder back while bending at the elbow to get the complete contraction of the lats.
Lawn mowers – this movement will focus on the Lats. With the under hand grip the palms will be supinated and will put more stress on the biceps throughout the motion. Under hand bent over rows – this exercise is meant to build thickness in the mid and upper back. If you cant complete pull-ups then change the exercise to pull downs. Get a nice squeeze at the top and slowly let your body down into the start position. Start in the stretched position and pull your shoulders down and back as you bend the elbows.
#3 splitt program pdf
pdf together!ĭAY 1 – Back & Biceps Pull-Ups are one of the best exercises that work the entire back and that’s exactly why we are starting off this workout with them.
Dude Timmy from the Netherlands for putting the.
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