Tips

Poliquin Live

Tip 35: Try this routine for upper back mass development.

Monday, February 21, 2011 6:03 AM
A. Omni Grip Pull-ups 60 reps total

In this one, you do a total of 60 reps of three different grips of pull-ups. You cycle from wide pronated grip to supinated grip chin-ups to narrow neutral grip pull-ups. You rest 45 seconds between sets until you get to 60 reps total. A sample workout may look like this

One set of wide pronated grip pull-ups     8 reps        rest 45 seconds   
One set of supinated chin-ups                  6 reps        rest 45 seconds   
One set of narrow neutral grip pull-ups     5 reps        rest 45 seconds   
One set of wide pronated grip pull-ups     6 reps        rest 45 seconds   
One set of supinated chin-ups                  4 reps        rest 45 seconds   
One set of narrow neutral grip pull-ups     3 reps        rest 45 seconds   
One set of wide pronated grip pull-ups     5 reps        rest 45 seconds   
One set of supinated chin-ups                  4 reps        rest 45 seconds   
One set of narrow neutral grip pull-ups     3 reps        rest 45 seconds   
One set of wide pronated grip pull-ups     3 reps        rest 45 seconds   
One set of supinated chin-ups                  3 reps        rest 45 seconds   
One set of narrow neutral grip pull-ups     2 reps        rest 45 seconds   

Total reps                    60 reps

Next workout instead of doing in 12 sets, try to get to 60 reps in 11 sets.
The tempo should be 30X0.

B. Superset one arm dumbbell rows with one arm cable rows

The next and final part of the workout is to superset one arm dumbbell rows with one arm cable rows. Start with your non-dominant arm and do 6-8 reps on the one arm dumbbell row on a 3010 tempo, rest 10 seconds while you move on to do the next exercise and do 12-15 reps of one arm cable rows on 2010 tempo rest 15 seconds and do the above given process for the dominant arm. Rest 2 minutes and do two more supersets resting 2 minutes when both arms are done.

This routine should spurt some new growth in your upper back in no time.

 
 

Copyright ©2011 Charles Poliquin

FOLLOW US:

 

 

Join Our Email List Follow us on Twitter Follow us on Facebook Follow us on YouTube Follow us on Instagram