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Back training by Justi St Paul

 
 

What do we have all in common?
We love fitness – we love bodybuilding – the feeling, when muscles are burning and one has to make one more repeat – the motivation goes to the limits and one has to give all he has – the view into the mirror, observing the progress. We are GAINSSOCIETY.
Like in the training series All In Justin St Paul gives 100% and Johannes Luckas shows, how to surpass the limits.

BACK TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

Today we are in the "Berlin Strength", the home gym of Johannes. The ideal place for hard training with heavy weights – the perfect end for a mega training week. On the programm are free weights and body weight.

The back must be good defined but specially strong and stabil, for protecting against injuries while training other muscle groups. It shapes your body to a athletic and sporty one.

Skipping this training is not allowed (same goes for leg day). So: Tell your buddies and go to the gym.


Exercise Overview

  • Pull ups
    3 Sets 10-15 Repeats
     
  • Pendlay Row
    3 Sets 10-15 Repeats
     
  • One arm kettlebell row
    3 Sets 10-15 Repeats
     
  • Kneeling lat pulldowns
    3 Sets 10-15 Repeats
     
  • Hyperextensions
    3 Sets 10-15 Repeats
     
  • Barbell Shrugs
    3 Sets 15-20 Repeats

Day 1
CHEST/BICEPS
GO
Day 2
SHOULDERS/TRICEPS
GO
Day 3
PAUSE
 
Day 4
LEGS
GO
Day 5
BACK
GO
Day 6
PAUSE
 
Day 7
PAUSE
 
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