Asclet Albonetti, sponsored by MuscleTech, comes to you again, and this time he is after your back. As usual, he goes for it with a vengeance so that you can create serious muscle. In 60-90 minutes you will suffer from some very demanding double and triple drops, interline stretching and supersets. With Albonetti, you will have a slight adjustment, mostly in the manual position, so that you hit every back muscle.
After a few exercises, you may be wondering if the workout will end. It will be … but only until you lie on the floor, not looking at the ceiling, wondering what kind of truck just hit you.
Think about it later. Right now, it's time to complete your tanks with the best workout you can find, swallow your fear and start. (It may be a good idea to have wrist wraps and weight belts nearby.)
Abiel Albonetti: 10 year annihilation training
Wide grip surface grip
Albonetti likes to start with a sliding workout to turn on the armor muscles and prepare them for the work ahead.
Focus on the contraction of your back muscles when you do this exercise. Pull your elbows as far as possible, stop for a second below, and then go back.
Use this warm-up to pre-exhale the back muscles, increasing the weight until you reach failure for about 12 repetitions. On the fifth set, add a double booklet and try to continue the sample in a range of 12 repetitions. Once you finish 12 reps, lose about 20 percent, do another 12 reps, lose 20 percent again, and make another 12.
Bent-over barbell row (Overhand Grip)
Albonetti's workout meat begins with this big, complex movement. He forced you to use the upper grip to help you develop the width of your back. Keep your back straight while you are bent at the waist. Albonetti says he sees too many people turning it into a trap.
Bent-over barbell row (Underhand grip)
Albonetti likes reverse or arm, because he says that he uses his armor more than the upper grip. In addition, the lower handle makes it easier to hold the elbows on the sides. As with the upper version, pull the weight all the way back and then pause for a good grip before allowing it to return.
V-Bar switch with a closed grip
The smoothing version of the push helps when building back thickness. Keep your elbows as low as possible. Squeeze down and then get a good stretch on the way back. Maintain constant strain on your back muscles during exercise.
Albonetti likes to position her arms around her shoulders.
“I don't like them too far,” he says. "Enough of where I feel great in lats."
You are doing 4 sets of this exercise. The third set adds a palette; the fourth is a double drop. A piece of cake, yes?
Do you still feel bitter grief? Good, because now you can relax with small rows of dumbbells. Just kidding. They will feel that you are trying to lay a suitcase full of gold bars (which will weigh about a ton if you are interested). As you do this, make sure you pull your arms far enough. Too many people limit cravings, turning the rear exercise into a trap. Do not go there. Bend, squeeze when you move backward, stretch forward, and then retreat again.
In the third set you are going to take a triple shot. As you do them, keep the tension in your muscles constantly: do not let it rest at any moment!
Inclined dumbbell line
For your favorite exercise, Albonetti, set a sloping bench at a 45-degree angle, high enough so that the dumbbells do not touch the ground during stretching. To perform the specified stretch on the last set, go to an error of about 12 repetitions. Still hold the dumbbells, let your hands hang for 30 seconds. Remove weight by about 20 percent, do another 8-10 repetitions, then stretch for another 30 seconds. Reduce the weight by 20 percent again, make as many lines as you can, let your hands hang down when you hold the weight, and then everything is ready.
Superset: Seated Cable Row and Direct ejection rope
After all the work you have done today, you do not need to use super heavy weight here. In any case, this exercise is associated not so much with weight, as with the creation of your muscular connection and contraction over the entire range of movement of each representative.
When Albonetti makes these series, he likes to use close grip, move forward, stretch, and then catch his elbows as far as possible.
To push it, take this rope, lean forward slightly, and when you go down, squeeze your back at the bottom of this movement, bringing your elbows as far as possible. When you approach the bottom of the movement, imagine that you are trying to split the rope. Feel. One Burn.
This is the last exercise in training, so you can go pretty hard. Just be careful not to hurt your lower back. Consider using a weight belt for extra protection.
On racks pull, stop moving and lose weight every time. This does not allow you to use momentum to raise the bar for the next representative. You will also notice that Albonetti uses bracelets. He recommends them for any elevators, where your wrists may protrude in front of the back muscles.
Ready to pull this kid out every week for a direct path to a superhero? Not so fast. This training is a killer, so limit yourself about once a month. While you wait, see some of Abel Albonetti's other workouts: