Back, Forearms, and Calves Training 3.30.08
Underhand Hammer Strength Pulldown: 360lbs x 8 x 3
Overhand Barbell Rows: 335lbs x 6 x 3
T-Bar Rows: 225 x 8 x 2 superset w/
Dumbbell Pullover: 100lbs x failure x 2
Single Arm Hammer Strength Rows: 225lbs x 6/6 x 2
Neutral Grip Pulldown (6-2-0-2): 150lbs x failure x 2
Dumbbell Hammer Cross-body Curls: 70lb’ers x 8/8 x 2
Cambered Bar Reverse Curls: 80lbs x 10 x 2
Rotary Calf Presses: 300lbs x failure x 10
One trick I’ve learned which really brings back development to a whole new level is starting every rep from static hang. Essentially you begin from a full stretch with a pause integrated into the movement or lack thereof. When you combine this with a slow eccentric contraction you literally feel you fibers being torn a part. This also takes out any potential momentum from the movement which helps incorporate more of the appropriate back muscle and less of the arms, legs, etc. Give it a shot sometime!
