|
BACK |
ADVANCED
ROUTINE: MIKE DRAGNA
|
|
HAWAIIAN MIKE DRAGNA DOESN’T
take the laid-back,
island-style approach to his back workout. This IFBB pro goes
nose-to-the-grindstone with four moves designed to add slabs of
thickness while carving in the topography-map detail coveted by
bodybuilders (and anyone who wants a more impressive rear view).
>> “Concentration is key when
training your back,” Dragna states. “Always focus on your back
muscles when pulling the weight instead of letting your arms do the
work.”
|
|
#4 |
|
EXERCISE |
SETS
|
REPS
|
|
Reverse-Grip
Pulldown
|
4*
|
12–15, 12–15,
6–8, 6–8
|
|
T-Bar Row
|
2 |
6–8 |
| Seated Cable Row |
2 |
6–8 |
Hammer-Strength
Row |
2** |
6–8 |
|
* The first two sets are warm-ups.
** Per side.
|
|
 |
 |
|
REVERSE-GRIP PULLDOWN
START: Place your legs
snugly under the pads on a pull-down machine and position
your hands approximately 8 inches apart on the bar, palms
facing you.
MOVE: Keeping your
torso perpendicular to the floor and your back slightly
arched, slowly pull the bar downward, focusing on your back
muscles the entire time, until the bar touches your chest.
At this point, squeeze your shoulder blades together for
maximal contraction. Return to the starting position,
extending your arms completely at the end of each rep to
achieve a full stretch.
|
|
 |
 |
To maintain
his training
momentum,
Mike only
rests 60
seconds
between
sets. |
|
T-BAR ROW
START: With your feet
shoulder-width apart and your knees slightly bent, take a wide,
overhand grip on the handles. Keep your back arched throughout the
movement.
MOVE: Slowly move through a
full range of motion, pulling all the way to your chest at the top
and lowering to a full stretch at the bottom.
|
| |
Source:
One of the
magazines of
MUSCLE &
FITNESS
|
| |
|
|
