‘Tis the Season to be Jolly’, and everyone’s busy working on their Christmas Trees…but we aren’t talking about your typical tree…were talking about ‘DAT DERE’ Back ChristMASS Tree.
This workout is guaranteed to help etch in DETAIL and pack on plenty of STRIATED branches to your ChristMASS tree this holiday season!
What you’ll need:
1. A pair of TMJ Lifting Straps
2. A Pre-Workout Supplement Stack with INTENSE focus and pump!
3. …Some Christmas decorations to hang from your ChristMASS Tree post workout… Wait WHUT?
Exercise 1: Bent-Over Smith-Machine Row
The Barbell Row is a classic and EFFECTIVE exercise but today we’re adding a little twist, performing the exercise in a Smith-Machine. This is a great way to really ISOLATE and get an awesome contraction on your back muscles. Because you are in a Smith-Machine you are fixed in a position where you cannot swing or use any momentum to get the weight up.
Make sure every single rep is controlled squeezing for a 2 second count at the top and a 2 second count of the negative. Make the most of using the Smith Machine and SQUEEZE as hard as you can at the top! Here is the PRO tip, slap on your TMJ Lifting Straps to help remove any assistance from your forearms.
Set 1: Warm up set with light weight for 15 reps
Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps
Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps, then rest for a count of 6, and try for another 2 – 4 reps (rest-pause set)
Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for as many reps as possible (drop set)
*Rest 90 seconds in between sets*
Exercise 2: Seated Close Grip Cable Row
Now it’s time to DESTROY our back! We are going to be going HEAVY here. As with all rowing exercises make sure you don’t lose that ability to FEEL the SQUEEZE and get a good STRETCH each and every rep!
Each set that you do you are going to start by choosing a weight that will cause failure between 15-20 reps, then with no rest, UP the weight so fail between 10-12 reps, you will then up the weight AGAIN aiming to hit the 6-8 rep range, that is 1 set!
Want to learn how to perform this movement correctly? Check out MassiveJoes Exerpedia Here!
Set 1: First working set. Choose a weight that will cause failure between 15-20 reps, then with no rest, UP the weight to fail between 10-12 reps, you will then increase the weight AGAIN aiming to hit the 6-8 rep range.
Set 2: Second working set. Repeat from previous set (increase weight if you did it too easy)
Set 3: Third working set. Repeat from previous set (increase weight if you did it too easy)
Set 4: Fourth working set. Repeat from previous set. DONE!
*Rest 60 seconds in between sets*
Exercise 3: Wide Grip Lat Pull Downs Super Set Close Grip Under Hand Pull Down
For this superset we are going to start with a Wide Grip Pulldown using a steady rep speed followed by the Close Grip Underhand Pulldown using 7 second negatives! By beginning with a wider grip we can fully fatigue the traps and rear delts, so when it comes to the underhand variation all of the pulling will be targeting DEM Lats on Lats on Lats!
To ensure your forearms don’t BLOW UP during this nasty superset, we recommend picking yourself up a pair of Team Massivejoes Lifting Straps!
Set 1: Warm up set with light weight for 15 reps + 15 reps
Set 2: First working set with heavier weight for 12 Reps + 12 reps (7 second negatives)
Set 3: Second working set. Use enough weight to cause failure 10 – 12 reps + 10 – 12 reps (7 second negatives)
Set 4: Third working set. Increase weight to cause failure between 8 – 10 reps + 8 – 10 reps (7 second negatives)
Set 5: Fourth working set. Keep weight from set 4 and fail on 8 reps + 8 reps, then drop the weight in half and get another 4 – 6 reps + 4 – 6 reps, then drop the weight again and get another 6 – 8 reps + 6 – 8 reps (double drop set)
*Rest 60 in between sets*
Exercise 4: Rope Pullovers- FST-7 Style
That’s it. We are here. The last exercise and this is a KILLER!
Often a missed exercise by most people the Rope Pullover is not only a great exercise to work on that mind muscle connection BUT you get one heck of a PUMP which means fresh nutrient rich and increased GROWTH! We are going to hit some FST-7 (Fascia Stretch Training) the PERFECT intensity technique for creating a CRAZY Pump!
Ensure you are getting MAXIMUM stretch at the top of each rep and squeezing all the way through each rep to force as much blood into your lats as possible. This means taking advantage of using the rope to pull PAST YOUR HIPS on each and every rep. Keep your lower back flat and keep your head and chest up at all times.
Set 1: Warm up set with light weight for 20 reps
Set 2-8: Using a weight that you can comfortably get 12 reps with on your first set, complete 7 consecutive sets of 12 reps, taking 30 seconds rest between sets*
*During 30 seconds rest, hold onto a power rack with your arms outstretched whilst stretching and flexing those lats
And… that’s a WRAP! (Pun intended)
Now you wont feel so guilty indulging in all your favourite Christmas Cheats!