PULL WORKOUT | FULL BACK & BICEPS ROUTINE
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- čas přidán 27. 06. 2024
- This is a great Pull workout for ALL fitness Level both men and women looking for a great and effective workout. I have included lots on tips in the video and listed the full workout :-)
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FULL WORKOUT
WARM UP
SKI
Forearms Peanut roll x 30-40secs both sides
KNEELING REACH x 5 both sides
BANDED MOBILITY x 10
LAT ACTIVATION
1: SCAP PULL UPS 2 X 10
2 kneeling scap cable High Pulls 2 x 10 Both sides
MAIN WORKOUT
1A :Face Pulls 2sets x 10reps @2-3sec Tempo ,
3rd set drop set (10x10)
1B: Cable Pull overs 2sets x 10reps @2-3sec Tempo,
3rd set drop set (10x10)
2A: Cable Bicep curls, 3 x 10 (3sec tempo)
2B: Cable Bicep curls, 3 x 8-10 (1sec tempo )
3A: T Bar Rows 3sets x 10reps (2sec Tempo)
3B: Tempo Pull ups 3sets x 5reps (3-4sec Eccentric tempo)
4A: Barbell Bicep curls, 2sets x 10reps, 3sec Tempo
4B: Barbell bicep curls, 2sets x 10reps, 1sec Tempo
5A: Lat Pull down 2 sets x 10 reps, @ 2-3sec tempo
3rd Set a Dropset (10x10)
5B: Close grip Standing High rows 2sets x 10reps, @ 2-3sec tempo,
3rd Set a Dropset (10x10)
6A: Preacher Curls 2 x 10-12 (each side) @3-4sec Tempo
6B: Single Arm DB Rows 2x 10 (each arm) @2sec tempo
Video Edited By: Andy Hillocks media andyhillock...
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#BREAKTHEMOULD #CROSSLIFTR #PULLWORKOUT
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Email andrewhillocks01@gmail.com - Jak na to + styl
Remember speaking to you at the pursue fitness stand back in 2014 bodypower. Always knew you'd be successful. Very nice guy.
Soooo i had to re upload this as the audio was fudged up during the last upload on Sunday 😩
thank you 👍🏾
Thank you! The re-upload is most welcome.
Great video , love the quality and how you explain the movement and then show the movement.. Back workout video really helped me and my back like my lats showed improvement. Thanks for doing this great video.
😁
That t-shirt is siiiick! shout out to my generation lol #cartoonnetwork
FULL WORKOUT WARM UP SKI Forearms Peanut roll x 30-40secs both sides KNEELING REACH x 5 both sides BANDED MOBILITY x 10
MAIN WORKOUT
Lats
4:20 1A: Face Pulls 2sets x 10reps @ 2-3sec Tempo 3rd set drop set (10x10)
4:36 face pulls tips retract, squeeze, pull, come back
5:20 TIPS keep squeezing your lat. Do not relax them. 1B: Lat cable pull overs 2sets x 10reps @ 2-3sec Tempo, 3rd set drop set (10x10)
Biceps
6:29
Keep muscle under tension. Do not relax them. Find your angle
2A: Cable Bicep curls, 3 x 10 (3sec tempo)
2B: Cable Bicep curls, 3 x 8-10 (1sec tempo)
TIPS 6:44 progress overload tip. Find your drop set weights
8:32 3A: T Bar Rows or DB rows sets x 10reps (2sec Tempo)
9:32 3B: Tempo Pull ups 3sets x 5reps (3-4sec Eccentric tempo)
Biceps
10:43
4A: Barbell Bicep curls, 2sets x 10reps, 3sec Tempo
4B: Barbell bicep curls, 2sets x 10reps, 1sec Tempo
Lat
13:03 5A: Lat Pull down 2 sets x 10 reps, @ 2-3sec tempo 3rd Set a Dropset (10x10)
13:42 5B: Close grip Standing High rows 2sets x 10reps, @ 2-3sec tempo,
3rd Set a Dropset (10x10)
16:36 6A: Single Arm DB Rows 2x 10 (each arm ) @ 2sec tempo
18:05 6B: Preacher Curls 2 x 10-12 (each side) @ 3-4sec Tempo
7:31 TIPS droplets. Find your failure weights
I’m highly confused on the 3rd droplets (10x10) am I literally doing 10 sets of 10?
@@woodsonmetellus1 no the x just means drop the weight
Time stamps are good but he put the workout in the description why did u need to do this?
@@leovulinovic914 think you answered your own question there fella
Does anybody know what do "A's" and "B's" in front of the workout mean?
Great videos man I’m getting back in the swing of things and you’ve helped tremendously, especially on the education side. If I could make one request maybe include an approximate time that it takes you to complete the full workout and how you approach resting between sets? It would help a ton of us still learning and trying to balance work/home. Regardless, thanks for what you’re doing Obi.
Tempo work really does make a huge difference! Feeling much more of a muscle contraction. Thanks obi!
I've become addicted to your videos and all the little advice that makes a difference in the movement. Thanks for all!
Your workouts are da BOMB. I love that you show us your extensive warmups and emphasize its importance.
Thank you for your great videos ! I really enjoy watching them
Finally, someone who teaches correctly 🙌🏽🙌🏽🙌🏽
Your videos never fail to amaze me, trying this workout today, Thankyou!
Great video Obi , thank you for all this valuable information 🤝
Great tips Obi! Proper technique, Thanks!
Thank you for the great content bro! 💪🏾 Very authentic and informative, cant ask for much more 🔥
Your videos are PERFECT! Good demonstration, explanation, and information in every video! You stand out compared to other bodybuilders, because you stress time under tension and give demonstrations on what your talking about while working that muscle group!
Your best work to date. Very informative.
Love the vids @Obi Vincent, and love that you include warm ups too, a lot of other channels skip that bit.
He's warm up exercises is my main intense exercise.
Your workouts are awesome man i follow your routine all week. Thanks man 😊
Thank you Obi for the workout plan..loving the high rows...take care my friend!
Wow, this guys really really good. He knows his stuff! Definitely subscribing!
love your workout vids
Big thanks to you Obi for sharing such important tips and workouts. I’m starting to see huge changes following your videos - been training for many years and your workouts are most effective. Hard as hell but fully worth it. God bless you
Swear down the the warm up looks like a stand alone workout
really liked your explanation to each exercise .. every word was to the point and helpful to really understand how to properly do the best move to get the most of it
Thank you
Great video bro! Good explanations !!
Amazing video! Keep posting more please 👍🏾
Great explanations! Sometimes I struggle to feel the muscles in my back contracting. Taking these tips with me tomorrow! 🤞🏽lol
You're really inspiring. I'm on my way to be like you. Keep it up man and post beast workouts like thid one 💪
Please make a full arm video for thicker arm with full warm up and pre workout prep. I am loving your legs vids. I have seen a load of progress following them
I LOve your Videos and the Information!!!
Excellent one
Excellent guide thanks sir
thank you SO MUCH..you are amazing....hope u do very well in all your endaevors.....
Great video and tips
Great videos mate, love the focus on form, negative and time under tension. So important.
I’d like to know how you put your supersets together. Are there different categories of superset you do ? Sometimes it seems like we’re training different muscle groups (chest/tris) , other times we’re doing 2 or 3 similar exercises eg range of pull downs.
Ive always enjoyed supersets but they’ve always been a bit random. I guess I’m looking for some rules/focus to help create my own supersets and pair excersises properly.
"like it owes you money"
boy i'm gonna use that
keep it up
Thankkkk youuuu
Thx i will use the tips in the gym today 😇
You are the best bro . 🇳🇬💖
Clermont Florida USA here. Ty!
Beasttt!!
I don't even train back like that but the way you explain things must be extremely helpful for people who do.
Your accent convinced me to do this before you described the content
Im gonna start warming up like this man. Respect! Plus I need it😉
Thank you
Bruh his videos are just too good
Great video, Obi. Thanks for sharing. Question: I was half waiting for you to do deadlifts. Do you not do those as part of your pull routine?
FInally! lets get it!
#MASTEROBI great video thanks for all your knowledge Obi 😃👍
Yo Bro Nice video!! Doing ur workouts every training. Can u make a full day of eat ?
Struck upon this video from recommendations. Really like the calm and detailed explanation of each exercise. Thank you.
Gonna be honest, best video on back I've ever watched ,quality content man
great vid
You're a superstar !
i love the way you trian bro, i need to learn how to shrug my back & use TUT i barely be feeling my back tbh :(
Man shit the first channel that made me sub from the first video❤❤❤❤
Always great workouts. This is a lot of volume in this workout. Do you recommend all of these exercises in one workout or pick a few?
I miss these videos!
So so informative! I literally rewatch your videos all the time
**edit** JUST tried this, keeping rest to under a minute and it's soooo challenging! I loved it!!!
Hi Obi..love this workout..its works! I was looking for an excellent program and you my friend have delivered..I strength train most of my life, 11 years ago I start just lap swimming due to covid and pool closures I have returned to the gym and you have given me the program I need to succeed...looking forward to all your videos.....coming from a 61 yr old women Thank you!
Can you make a video of what you eat in a day?
Wassup Obi, these videos are gamechangers for real! When you say A and B, should we alternate those sets (A,B,A,B,A,B...) or do all the sets from A, then all the sets from B? Thanks!
Tried this. Awesome workout!! Where is the push workout?
Muito bom o vídeo mano, vc é demais 🇧🇷✌️
Hey, what version of Bose are those and where'd you get the additions to it please?
Super hero
Hello ObiV,
I’m loving your work outs. Honestly, I still haven’t finished any of your work out routine to the end(LOL). You’re a monster(thumbs up)
I hit the gym after work (at night) then eat afterwards. Could you please do a video on food prep for late night eaters (after work out)
Can you do a supplements video?
Obi do you have a legs work to with this pull workout
Great workout! Thx Obi!
do you actually do the amount of sets you write in the video or do you do more/less?
What you said about lower trap activation is so true. Its how I'm getting mine to work better after nerve damage.
For the last drop set on the lat pulls and standing high rows, is that 10 sets of 10?
Do you do first all sets of 1A before going to 1B? or do you intercalate?
when activating the lats with the cable how pull, how much weight are you using? for the sole purpose of activating the muscle should i be going super light?
What is a suitable rest period between sets?
You should go to the Classic Mister Olimpya, you would smash it there👌
Are u ever in Atlanta
Besides some basic changes like pull ups first, do you think this is a good pull routine for lifter that are not lifting for years (you know, not complete beginners but still not really fit yet)
Is it necessary to split push pull legs workout on 2 parts, or i can just do your 3 workouts you have posted with 1 rest day between them?
Love the music
Where'd you get the design for your headphones
Hey man , does it matter if you work out your bicep before working out your back ?
Are those A and B in every workout superset ?
Rest time between sets?
I'm looking forward to the Push workout video
@@oskarhuy links 👻
@@twinsz3498 can you please send me the link?
Are 1)a 1)b for example supersets?
Does the drop set (10×10) mean ten sets of ten reps?
Its hard for me to do most of these super sets cause of how busy my gym gets
What do you recommend in the event that the machines aren't available? As someone who gets more satisfaction out of working out after work to prevent being rushed there's also the problem that its crowded. What do you suggest in lieu of these?
Would it be okay to do the push workout on Monday and then this on Tuesday? And then repeat for Thursday and Friday?
anyone knows where to get them bose headphone covers`?
Could you please explain that on 3rd set Dropset (10x10). In the 3rd set, Are we aiming to like doing one set and then, drop the weight do the second set and again then, drop the weight do the third set until to 10th set. This whole 10 set is equal to 3rd drop set(10x10). Please explain Obi :)))) Please...... :)
What does drop set 10x10 mean?
I cannot not like your videos. Very enjoyable and beneficial for a lifter like myself. QQ: should I stretch everyday before workout or just one specific day should be dedicated for stretching?
Definitely yes. Some sort of stretching it will loosen you up and help you move through your workout more fluidly. I foam roll and stretch before every workout. As you get older you will realize this is very important.
How is rest applied?
Should we do A and B or only one of them I don’t get it
Love the videos Obi. When you do the dropset, do you just do a 3rd set to failure and then lower the weight 1 more time and do 10 more right afterward, of course reaching failure at 10 reps? Is that how the drop set is supposed to work?
yeah
What is that you have on your shoulder?
How long did this workout take you 1hr? 2hrs?