► 30-Day Back: https://bbcom.me/2M5VjVV
► 30-Day Shoulders: https://bbcom.me/2M6xKfv
► 30-Day Chest: https://bbcom.me/2M6qWyq
► 30-Day Abs: https://bbcom.me/2M6iM9n
► Essential MuscleTech Supplements: https://bbcom.me/2M8eluE
| Abel Albonetti’s High-Volume Back Workout for Mass |
1. Neutral Grip Pull-Ups: 5 sets, 10-12 reps
2. Wide Grip Lat Pull-downs: 5 sets, 8-12 reps
(Last set is a double drop set.)
3. Dumbbell Rows: 4 sets, 12-15 reps
(Last set is a double drop set.)
4. Wide-Grip T-Bar Row: 4 sets, 10-12 reps
(Last set is a double drop set.)
5. Machine Wide-Grip High Row: 4 sets, 10 reps
(Last set is a double drop set.)
6. Reverse Grip Lat Pull-downs: 4 sets, 10 reps
(Last set is a double drop set.)
7. Bent Over Barbell Rows: 4 sets, 12-15 reps
8. Reverse Plank Bodyweight Ring Rows: 3 sets, failure
| Bent-Over Barbell Row |
his is probably the second-best back movement in terms of sheer weight you can lift. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder.[2] Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle.
| Single-Arm Dumbbell Row |
This is a great unilateral exercise—each side works independently—that allows you to move a lot of weight. You’ll get greater range of motion when training unilaterally, and you won’t be restrained if your weaker side fails first. You may also be better able to support your lower back—which may have taken plenty of punishment by now—when placing one hand on a bench. Allowing a slight degree of rotation of the trunk may engage a greater degree of “core” musculature, as well.
| Close-Grip Lat-Pull-down |
EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip, so you’re not missing out on any muscle fibers.[3] As mentioned earlier with pull-ups, a closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle.
| Abel Albonetti’s Favorite MuscleTech Supplements |
► Vapor One: https://bbcom.me/2M6Hjvg
► Platinum Amino + Energy: https://bbcom.me/2M71gC2
► Amino Build Next Gen: https://bbcom.me/2M5Ra4q
► Cell-Tech Hyper-Build: https://bbcom.me/2M5Qyf2
► NITRO-TECH 100% Whey Gold: https://bbcom.me/2M6iSxL
► NITRO-TECH 100% Iso Whey: https://bbcom.me/2M8tkVA
► Pre Build: https://bbcom.me/2M6jT94
► Pro Series Alpha Test: https://bbcom.me/2M6RyQ7
► Protein Cookie: https://bbcom.me/2M5Zdhp
| Follow Abel Albonetti |
► Website: https://www.abelbodygym.com/
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► Twitter: https://twitter.com/Abelbody
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