Quick pace is the order of the day here. Let's do a superset of two exercises, done 4 times each, followed by a stretching, defining pulley movement to close out this year's back workouts.

THE WORKOUT:

Strict wide grip pulldowns to the front, 4x12
supersetted with
Full range stiff arm dumbbell pullovers, 4x12
Followed by single sets non stop (weak arm followed by stronger arm)
One arm high pulley cable rows, 4x15

COMMENTS:

Strict wide grip pulldowns:
I say "strict" to point out the elimination of any swing backwards during the pulldown. Too often I see people swinging dangerously (not to mention, less effectively) backwards, using momentum to pull the bar down. Slow it down, throw your chest out causing an arch in the lower back and pull steadily all the way to the chest. No momentum, just muscular pulls, ok? And let's pull to the front for the increased range of motion, rather than the shorter movement done behind the neck.

Full range stiff arm dumbbell pullovers:
Flat on a bench long-wise - not across the bench - with your head supported on the bench and your feet up, knees bent. Start with a comfortable weight to warm up and to recognize the vulnerable motion; don't worry, we're moving up the weight rack every set from here. Hands are outstretched, elbows nearly straight, dumbbell cupped in the center of both hands. Don't hold tightly to the outside of the dumbbell on this one; you want the dumbbell to move somewhat freely during the movement in order to keep the dumbbell always perpendicular with the floor. This keeps the focus on the torso; when you hold tightly, the pressure hits the forearms more, rather than your true target.

Lower the weight as far behind your head as is comfortable for you, again with only a very slight bend in the elbow, then hoist it back to the upright position. Repeat for 11 reps and when you return to this exercise during the next superset, move up the rack. In fact, move up the rack to a weight you've never used before, why don't you? (Just because this is a Fit & Lean, doesn't mean that you don't need to challenge yourself.) Too often people don't go above a very light weight in this exercise, perhaps out of fear of it, but it wasn't until I pushed myself that I began to get a real feel for it, and in fact, began to like it.

One arm high pulley cable rows:
Stand in the middle of the cable crossover pulleys, turn partially to the side in order to grab the handle on your weaker side. Your foot position is wide - very wide - and you'll want to lean forward so that your resting arm is on your forward bent knee. Pull the full distance from fully extended to all the way in to your side and return, somewhat like starting a lawn mower except much slower and with a longer pull. After 15 reps, exchange your foot position, grab from the opposite side and repeat. Without rest, change from side to side, 4x15 each side.

You'll have a very nice pump at this point, time to pack it in until next year!

Laree
IOL Support Team Member for:
Armando, Boyd, Craig & Jim
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