FM 18 Back, Traps and Rear Delts
1
Straight-Arm Pulldown
Warm up sets =
2 Warm up sets
Working sets =
3 Working sets
25 Reps
25 Reps
25 Reps
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in. Repeat for the recommended amount of repetitions. Variations: Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.
Rep information
2
Machine-Assisted Pull-Up
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
10 Reps
10 Reps
10 Reps
10 Reps
Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position. Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down. Slowly release to full arm extension. Repeat for the required number of reps and safely dismount from the apparatus.
Rep information
Use the assisted pull up machine and slowly move by squeezing the shoulder blades on the way up
3
Wide-Grip Lat Pulldown
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat this motion for the prescribed amount of repetitions. Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Rep information
4
Upright Cable Row
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
12 Reps
12 Reps
12 Reps
12 Reps
Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions. Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises. Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.
5
T-Bar Row
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
Follow instructions below.
12 Reps
12 Reps
12 Reps
Load the bar to an appropriate weight for your training. Stand astride the bar and bend at the hips to take a pronated grip on the handles. Ensure that your back remains flat, and then remove the weight from the rests, letting the bar hang at arms length. This will be your starting position. Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest. After a brief pause at the top of the motion, return to the starting position.
6
Dumbbell Shrug
Warm up sets =
1 Warm up set
Working sets =
5 Working sets
Rep information
Decrease the weight each time. Use straps for final 3 sets.
25 Reps
15 Reps
10 Reps
10 Reps
5 Reps
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down. Lower the dumbbells back to the original position. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
7
Walking, Treadmill
Warm up sets =
0 Warm up sets
Working sets =
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Rep information
Follow instructions below.
8
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
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11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information