Baby Got Back!

This is Julian Michael Smith, also know as, The Quad Guy. Despite the name Smith has far more than just well developed quadriceps muscles. Let's have a look at his shocking back. Like a rocky mountain range the rippling muscles spread in near perfect symmetry. He was kind enough to share his workout plan for a epic jaw dropping back.

See demonstrations of all of the workouts in the videos below

   

D-Grip Straight Arm Pulldown                                 Wide Grip Lat Pull Down

   

Bent Over Single Arm Barbell Row                          Wide Grip Seated Cable Row

   

Incline Bench Support Double Arm D-bell Row              Dumbbell Pullover

See full explanations of exercise movements below:

When hitting back, the top 3 things to focus on is each workout, set, and rep is:
1) keep shoulder pulled back during the entire movement, keeping an arch in the back pushing chest forward
2) use your elbow to pull the weight! It helps take the bicep out and engages your back
3) always focus on the mind muscle connection! Just like you can flex your bicep into a ball, flex and squeeze your back muscle each rep

Tempos/Drop sets 👇
👉4:0:1:2 - 4 second negative, 0 second
pause on stretch, 1 second positive, 2 second pause on contraction
👉Drop- drop set to the required reps. If it says 10 drop 10, you do 10 reps then lighten the weight and do another 10 reps. No rest in between

For more visit the The Quad Guy's Instagram and website www.thequadguy.com

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*The material on this website is provided for educational and entertainment purposes only, and is not intended for diagnosis or treatment.

http://bit.ly/backwrkt