Name: Playbook - Trevor Siggs - W1/D5 Back & Cardio
Uploaded: 2021-10-17T22:17:50.923Z
Duration: 65 min
Description: W1/D5 Back & Cardio

This was an awesome back workout! Back on the train and feels good!

Rene lopez

Back day on the Muscle Builder 2.0 will surely help you to achieve a wider, stronger, and leaner back, which will help you create that V-Taper aesthetic that so many want. Back workouts are never easy, they work the 2nd largest muscle group of the body and will take a lot out of you. Take every back workout serious, and grind out 1 set at a time and 1 rep at a time, and the results will come.

Dead Lifts are a vital lift when it comes to any back building workout. There’s many ways to perform a Dead Lift but here I will be utilizing a Hex Bar. Dead Lifts can be tough on the back and glutes if your form is even a little off, the Hex Bar will be easier on your form but still give you all the benefits of a normal barbell Dead Lift. If you feel confident in your form and have experience performing barbell Dead Lifts than you can do them instead of the Hex Bar. Focus on keeping a straight back and butt low at all times, you should feel your lower back bringing the weight up. Push through the back of your heels and keep back flexed throughout the entire movement. Add weight to each set if possible. I am wearing no shoes because I prefer to perform these on flat services and I wore running sneakers this day. Try doing them without shoes or only flat sole shoes (like converse or vans, but then again you have cardio today so make sure you are comfortable first and foremost.)

Hex Bar Dead Lifts

One of my favorite back exercises, old fashioned T-Bar Rows. I highly suggest using a free barbell if your gym has access to it. You can utilize many grip styles but the one I am using is a wide grip, which I prefer you to use if you can. The reason I stacked 25lb. weight plates is so I can get an even further extension and range of motion on the lift. When you use 45lbs. It cannot drop as far down. Try it out with 25lb. or even 10lb. weight plates. Your back should be around 45 degree angle and straight at all times. Avoid any arching and have an athletic bend in your knees at all times.

Barbell T-Bar Rows

For this exercise you’ll need go on a Cable Lat Pull Down Machine but make sure it has double cables so you can utilize the alternating motion. This will help you to solely isolate one lat at a time. Use single grips and once you set the leg lock-ins to your liking you want to use a probated grip (palms away from your face). As you pull down each rep you want to rotate your wrists into a supinate grip (underhand grip). Keep constant tension on the lat that is resting in between by having a slight bend in your arm. Keep back upright and pull your elbows down as far as you can on each rep.

Cable Alternating Lat Pull Downs w/ Rotation

This exercise is a great way to isolate each lat and focus on the lower to middle muscles of the back. All you need is a single hand grip and adjust it around shin level. Then get yourself in an athletic squat stance, I like to have the foot that’s on the same side I am pulling a little further back. Really focus pulling the weight back as far as possible, right around hip level. Allow your arm to completely straighten out on each rep for an extended range of motion.

Cable Single Arm Lat Pulls

On this exercise we want to make the traps, and upper to middle back the targeting muscles. You will utilize a V-Grip or Close Grip on the cable machine. Next you want to make sure the leg locks are adjusted to your height and you feel stable and comfortable. From there you’ll begin pulling down and aim to get that V-Grip just below the chin on every rep you can. Keep your elbows tight and do not allow them to flair out. You also want to focus on keeping a straight back, some people tend to lean backwards and it takes away from the actual benefits of the lift. Remember to up the weight on each set you can get the target reps on.

Cable V-Grip Pull Downs

In this exercise you are going to perform a row but preferably sitting or standing upright. Many gyms have access to this machine or one that is extremely similar. The main focus is to find a machine you can tow weights while being upright. I prefer standing like in the video. A few things you want to focus on are keeping your chest against the pad the entire time, keep your feet flat, be sure to breathe in and out during each rep, and avoid any arching forward or backward in your back. You’ll notice there is a few different grips, I would prefer you to use the inside ones or closest ones that are built on the machine (it will help target the inner back more than the outer back).

Hammer Strength Standing Rows

Your goal is to do HIIT style cardio AFTER training. It may not be an easy way to do cardio but it is the best way and will also take the least amount of time (but most exertion of course). You will do intervals in minutes of 4. This means 3 minutes you will do a moderate pace (think of a good paced jog) and you will follow up with a 1 minute sprint phase (roughly 85-90% intensity). I want you to get a minimum of 3 intervals in (thats 12 mins) and work your way upwards to 5 intervals (approx. 20 mins). You can use any piece of cardio equipment you prefer; treadmill, elliptical, stair climber, jacobs ladder, stationary bike, rowing machine, or even running. What you can utilize on the equipment is a speed interval button that you can set up right before you start your cardio. This way at a touch of a button you can hit the speed interval button and it will take you from your mild pace to your full sprint pace so you do not have to do it yourself. Most cardio equipment machines have this

W1/D5 Back & Cardio

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