Lee Hayward: Hey once again Lee Hayward here from leehayward.com and I am working out with my girl friend Patricia. And we are doing a back workout today. What we're doing now, we're starting off with some seated rows, a great compound exercise for the back. Then we're going to be moving onto some work for the rear delts. Then we will be doing pull ups as well as doing some traps and hyperextensions. Now that so mean we are going to hit the back from top to bottom. So let's taking out run through our workouts. So we're going to move on now to the seated row machine.
The first exercise we're doing now is the seated row. I am using a solid firm attachment here. It's a great exercise, works the enter middle back. Alright, so what we're going to do is we're going up to three heavy sets of ten reps for each of these exercises. The way it'll work, at first that'll feel a bit easy. Heavy work that had on the second set and in the third set, we may have to do like a raise pose as we probably won't get all the ten reps so may be like banging out six or seven reps. Take a 10, 20 second rest and then band the remaining reps to make a full ten reps. That's the way I usually do lot of my workouts.
Get up with working weight and then keep the same weight and do multiple sets of that weight. Then just that you are fatigue, basically we're on the out then I get the later sets and I have to drop the reps and so. Last thing I am going to be doing here is pull ups. The way that I like to do my pull ups is instead of just going to the pull up station and doing like set after set after set of pull ups like you would do a normally work as an exercise. I like to space them out in between my back workouts. What this does? It allows me to get more total reps over the course of my workout because if I just went to the pull up station and say I'll bang out three sets of ten or something, that might be all I can do but if I space it out, you know, do mini sets throughout the course of my workout, I can get more total pull ups.
I used to shoot for the 50 pull ups in a back workout. I am just going to do separate here now. Alright, this is ten pull ups and each set, I'll vary the grip that I use, you notice this pull up over here, it's got different hand positions. So I am using like parallel grip, wide grip, full grip, underhand grip, I mean you can mix it up each set.
Patricia is going to get ready now and do her set of seated rows. You notice when she sits up, she keeps a slight bend in her knees at all the times, just that takes some stress of the lower back. She also arches her back. Lot of people think you should have a flat back when you are doing back exercises, you actually want to arch your back backwards, like Patricia is doing here. You don't have that curve within the lower back and that could trick this point and it allows you to get a better contraction of your back when you do the exercise. She is in great form. You notice she held at last with there for a few seconds just to really get a good peach attraction in this throughout the entire back.
Patricia is getting ready now to do her set of pull ups. Again she is going to be using the parallel grip. Patricia is realty strong at doing pull ups. She had already bang out ten reps or so. You notice, when we do our pull ups, you go all the way down for a full stretch, then all the way up for peak contraction. Excellent job. Pull ups are by far one of the best back exercises you can do. In the exercise, thickness and I mean it's functional strength. When you are doing body weight exercises where you actually move your entire body through space, there is a higher level of muscular activation rather than just doing an exercise where you're just moving your legs.
I mean your bodies are more -- is more alert when you are doing a full body movement, moving your entire body in a three dimensional motion and it creates like a more neuro muscular activation and you actually get a deeper level of muscular fatigue and getting more muscle building benefits. You know, this pair of the reason why like pull ups are harder than pull downs, squats are harder than leg presses, because you are moving your entire body through space.
Now let me try to do a few exercises for the rear delts and the upper back. And this is the one arm reverse rear delt slide, but it is an excellent exercise. And you notice, here she get a full range of motion, be her tension right from the beginning right to the end. Alright, let's watch the rear delts really hurt and rear delts is usually weak in most people and it causes a lot of masculine balances and as usually reason why people get shoulder injuries. So doing exercises like this strengthen the rear delts, you know, balance out the shoulder from preventing future injuries.
Patricia is doing her set of reverse cable flies for the rear delts. You know it's like keep the arms straight and this really isolate the rear delts and the upper back. I am just going to it, see it working. And nearly see the muscles working out, you get great back development. And you with her, her free hand stabilize herself against the machine. Just helps to create more support the ability to do the exercise. Alright, great job.
This is the end of part one. The back work will be continued in part two, which will be in a separate video. But in the mean time, if you would like to get some other workout training tips, be sure to go checkout my website at leehayward.com. On the website, you'll be able to sign up for a free ten minute muscle building tips email course, which will give you some killer workout training and nutrition tips that will help you build lean muscle for an outstanding body out and get a ricked athletic physic.
Transcription by:
Scribe4you Transcription Services