FM 5 Back width and rear delts
Here is something a bit different for you. It’s very low volume and high intensity. Take as much rest as you need between sets and log your weights every session in a book. The goal is to try and up them every couple of weeks. If you can’t up the weight try and get an extra rep or 2. I go push, pull, off, legs, off repeat. Until you get your weights up you could maybe get away with 3 on 1 off but I personally can’t recover in time for that. You are pretty switched on, let’s say you just take rest when you feel you need it. Some of these sessions are pretty grueling, you may find yourself actually looking forward to days off, I know I do. Just remember to follow training day nutrition on gym days and rest day nutrition on the others.
1
Bent Over Barbell Row
Warm up sets =
3 Warm up sets
Working sets =
2 Working sets
15 Reps
10 Reps
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the barbell back to the starting position. Repeat for the recommended amount of repetitions. Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Rep information
Increase weight as you go. Last rep should be a struggle.
2
Leverage High Row
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
12 Reps
10 Reps
Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
Rep information
Increase weight as you go. Last rep should be a struggle.
3
Elevated Cable Rows
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
12 Reps
10 Reps
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Place it on the seat of the cable row machine. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat for the recommended amount of repetitions. Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so. Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
Rep information
Increase weight as you go. Last rep should be a struggle.
4
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Increase weight as you go. Last rep should be a struggle.
15 Reps
12 Reps
10 Reps
Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale. Slowly return to the starting position using the same path as you inhale. Repeat for the recommended amount of repetitions. Variation: You can perform this exercise with a barbell or by alternating dumbbells.
5
Side Laterals to Front Raise
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Follow instructions below.
15 Reps
12 Reps
10 Reps
In a standing position, hold a pair of dumbbells at your side. This will be your starting position. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you, keeping your arms extended. Lower the weights with a controlled motion. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides. Lower the weights to the starting position.
6
Face Pull
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Increase weight as you go. Last rep should be a struggle.
7
Seated Side Lateral Raise
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
12 Reps
10 Reps
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed standing up.
Rep information
Follow instructions below.
8
Dumbbell Shrug
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 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.
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 =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information