alright hi everbody John Meadows here and we're back to Train back it's false getting cold so at all today we would do a full bulk workout so the reps are going to be a little bit lower of day the weight will be a little bit heavier probably like a medium volume probably 5 exercises maybe a little more maybe a little less but anyway so stay tuned and here we go alright so we're starting off with a one-arm row and I know this is a little unique and you probably don't have this machine but this is good for me because I can lean on something and kind of protect my lower back you know how I've always talked about I like doing Smith machine rows instead of regular barbell row just because that tension feels better for me well this is kind of a machine version of a dumbbell row so a lot of times on a dumbbell row you'll see people using at arc when a row I was never really big fan of that arc I'm not saying it doesn't work but it just never felt right dumbbell but this kind of puts you in that range of motion just naturally by using a machine so check this out just watch how the elbow travels you get a really good stretch you can get a really good contraction [Applause] so this is set number one we're gonna do such a six on this today we're going to progressively work our weight up I'm really trying to drive my elbow up I to and I'm really trying to flex my lat as I do the rep [Music] so as I mentioned I'm really trying to get my elbow up the other thing is is if you watch my other rowing videos you know I always talk about getting that hip up right here and stretching what's the little subtle move I have with my hip to really get that lower lat stretch down and working hard [Applause] [Applause] [Music] oh all right so we did four sets of six oh wait on the other machine now we've moved over to the arsenal' row here this is one of James of strongest movements actually he's got really strong rhomboids so we're going to work up here doing sets of six also again a lot of rhomboids here court should get a little bit of reader down lower trap too so just really good across your upper back I want to go a little bit wider here at the hand placement you're getting too close that's a little too much bicep so look at where James's hands are that's a real good hand placement right there all right said number four last set oh okay all right guys we have moved on to a barbell pullover man these are nice we have done these in a while so knees when the dumbbells and kettlebells I always tell you guys to keep your arms pretty straight this is a little different if you notice James has his elbows bent but his arms are staying in that position and he's pulling with his lats now we're gonna bump our reps up to eight just one thing here we have these these plates are twenty fives they're not forty-five but the big plate allows us to set the bar down the floor without over stretching and hurting our rotator cuffs so if you can use a big plate to set the way down you may not have a training partner I would do that just a little tip okay bend your arms and that laps all right last set here we did four sets of eight finish strong there we go what changes upper lats what shows are popping out sticks seven last rep eight all right so we finished our barbell pullovers and now we're doing a single arm semi supinator lat pulldown I really really like these I love these so you're gonna get some supination as you come down but with these handles your wrist can kind of rotate freely a lot of people use a straight bar and their wrists are locked in kind of an unnatural position and they strain their bicep so they get tendinitis really bad I like for your wrist to be able to move now when we get to the bottom you have your chest arched you're driving your elbow down get a little bit of lateral spinal flexion so give it a little bit of a little bit of a twist to the side just to enhance that contraction there to bottom and your lats tighten your pelvic girdle down there too and that's what that does so so supinate comfortably as you come down really drive your elbow down what you want to avoid is that that are that reverse arch like that cave look because that turns into a bicep exercise so stay arched driver elbow down add a little bit of lateral spinal flexion [Applause] right we're going to do four sets here we were bumping our reps up we start off with sixes then we hit an eight on the pullovers and now we're going to take our reps up to ten so once you guys hit 10 on each side notice how James is really squeezing hard at the bottom driving blood in there I can guarantee you when he gets up after the set it'll have a lot of blood that lower laughs all right so we're going to finish with something really tough here we're going to do a rack pull you're going to do one rep then you're going to do two shrugs so obviously this is for spinal erectors and traps and then your partner's you want to go and then you're going to go and your partner's want to go so you go back to back and you do 20 singles so now be careful when you pick out the weights you can use if you're using 85 90 for setting your match you'll never make it through all 20 reps so use a weight that's manageable and also remember since you're doing 20 singles on the rack pool it's gonna be 40 shrugs and the shrug is gonna be heavy so this will destroy your spinal erectors in your traps but pick your weight carefully if you can barely get it after the first 4 or 5 sets then you've went way too heavy so anyways 20 singles 20 rock pools and each Rack pool you finish with a tooth rugs business [Music] all right so that's our fall bulk back workout so James and I today we did that single arm row we did the Arsenal row for rhomboids we did a barbell pullovers we do the single arm cables and we did that deadlift and shrugs superset so it's a very tough one so give that a shot comment below and let me know what you think so thanks for watching as always I appreciate it and we'll see you next time