We got the skies out. We got the thighs out. Today’s workout is a back workout, and it is super sick. We’re at the gym at 506 Wellness and Fit Center in San Isidro de El General, Costa Rica.
The main lift is the seated cable row. Then neutral grip pull-ups on the same machine, seated dumbbell curls, and a pull-up finisher I like called the iron cross.
Here is the protocol.
The Warm-Up
Every workout I start off with a warm-up. At least 10 minutes of some kind of steady state cardio, getting the heart rate up.
Once that’s done, I move into the mobility work. Today it’s just bending and twisting. Oh my God, it’s so bright in here. My shiny baldness. We’re doing a back workout, so it’s a big upper body and lumbar warm-up routine. We’re going to be using those muscles a lot.
1. Seated Cable Row
Starting off with the compound. What’s a compound? Multi-joint movements. It goes first because I’m going to be loading it up with some weight.
There are a lot of different ways you can do a seated cable row. On this occasion I used the close grip handles, the metal ones. I like the ones with the chamfered grip. They make a good grip.
You can also do this with a single handle and do single arm rows. I like those too. Which one I pick depends on the day. I alternate them for muscle confusion, and it helps the progressive overload on both.
Seated cable row form
Every rep has a defined beginning and a defined end. Establish them in the light weight sets first. I start at the same spot and end at the same spot, with the same hand and spine position every rep.
Don’t start pulling while you’re still bending forward. That increases your risk of injury. Get set, then pull.
Sets: 3 to 5 sets of 8 to 10 reps. Increase the weight across the sets.
2. Neutral Grip Pull-Ups
Next up, keeping it compound with neutral grip pull-ups. I just go right over. It’s on the same machine, which is super convenient. I’m just pulling my body up, and as you can see, it’s super juicy.
I’m doing 8 reps per set because I know what the finisher is going to be for this workout. I’m not trying to sweat myself too much. I want to keep some gas in the tank.
Sets: 3 to 5 sets of 8 reps.
3. Seated Dumbbell Curls
Then we’re moving into one of the most important exercises you can do. Curls.
You can do curls any which way. Often I’ll use the cambered bars. On this occasion I decided to use dumbbells, and I did them seated because I just haven’t done them in a while.
I was smashing out reps and reps and reps. A lot of volume, just getting the biceps nice and pumped up. And I did in fact get them very pumped up.
Sets: 5 sets of 15 reps with a medium weight.
4. Finisher: Iron Cross Pull-Ups
Every workout I do has a finisher. For this one I did a pull-up iron cross thing that I like doing. You pull your body up, then shimmy from side to side with your chin above the bar.
It’s super dynamic. It’s super difficult. But it’s accessible.
Sets: As many as you can do. I’m usually good for 4 reps, 2 to either side.
Here is the whole session.
If you’re just starting out
If you’re just starting to work out, you can always do this with a band. For banded pull-ups or chin-ups, put the band under your feet and go. Try the iron cross with the band under your feet too. You could also do these on the assisted chin-up machine.
Mix it up. Make it fun. Make it interesting. That’s what’s most important about fitness. Don’t get injured, have fun and do interesting workouts. Then you don’t get bored, and the juiciness continues.
Wear Short Shorts
Now guys, the most important thing for this workout is wearing silkies. Ranger panties. You need to be wearing short shorts. You will never skip leg day if your legs are always visible. I guarantee it.
Soffe Original Ranger Panty (Silkies)
Want more pull days? Try the chest supported row back workout or the back and biceps workout with cable preacher curls.
FAQ
Which handle should I use for the seated cable row?
It depends on the day. I used the close grip metal handles with a chamfered grip here. I alternate them with a single handle, rowing one arm at a time, so both keep progressing.
How do you do a seated cable row with good form?
Give every rep a defined start and end, and set them in your light sets. Start and finish at the same spot with the same hand and spine position. Don’t pull while you’re still bending forward.
What is an iron cross pull-up?
Pull your body up, then shimmy side to side with your chin above the bar. It’s super dynamic and super difficult. I’m usually good for 4, 2 to either side.
Can beginners do iron cross pull-ups?
Yes, with help. Put a resistance band under your feet, or use the assisted chin-up machine.
And as always, do it in short shorts.
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