Monday, January 3, 2011

Back : Advanced Routine Mike Dragna

BACK
 ADVANCED ROUTINE: MIKE DRAGNA



HAWAIIAN MIKE DRAGNA DOESN’T
take the laid-back, island-style approach to his back workout. This IFBB pro goes nose-to-the-grindstone with four moves designed to add slabs of thickness while carving in the topography-map detail coveted by bodybuilders (and anyone who wants a more impressive rear view).
>> “Concentration is key when training your back,” Dragna states. “Always focus on your back muscles when pulling the weight instead of letting your arms do the work.”


#4
EXERCISE
SETS
REPS
Reverse-Grip
Pulldown

4*
12–15, 12–15,
6–8, 6–8
T-Bar Row
2 6–8
Seated Cable Row 2 6–8
Hammer-Strength
Row

2**

6–8
* The first two sets are warm-ups.
** Per side.
BODYBUILDING ROUTINES : BACK : Mike Dragna REVERSE-GRIP PULLDOWN
BODYBUILDING ROUTINES : BACK : Mike Dragna REVERSE-GRIP PULLDOWN
REVERSE-GRIP PULLDOWN
START: Place your legs snugly under the pads on a pull-down machine and position your hands approximately 8 inches apart on the bar, palms facing you.
MOVE: Keeping your torso perpendicular to the floor and your back slightly arched, slowly pull the bar downward, focusing on your back muscles the entire time, until the bar touches your chest. At this point, squeeze your shoulder blades together for maximal contraction. Return to the starting position, extending your arms completely at the end of each rep to achieve a full stretch.
BODYBUILDING ROUTINES : BACK : Mike Dragna T-BAR ROW BODYBUILDING ROUTINES : BACK : Mike Dragna T-BAR ROW
To maintain
his training
momentum,
Mike only
rests 60
seconds
between
sets.
T-BAR ROW
START: With your feet shoulder-width apart and your knees slightly bent, take a wide, overhand grip on the handles. Keep your back arched throughout the movement.
MOVE: Slowly move through a full range of motion, pulling all the way to your chest at the top and lowering to a full stretch at the bottom.
BODYBUILDING ROUTINES : BACK : Mike Dragna SEATED CABLE ROWSEATED CABLE ROW
START: Using a narrow-grip handle, keep your knees slightly bent with your feet flat on the platform in front of you for stabilisation.
MOVE: With your torso perpendicular to the floor and your eyes straight ahead, pull the handle toward your midsection, again focusing on driving your elbows back until the handle touches your navel. After squeezing your shoulder blades together at the peak of contraction, slowly return to the starting position, leaning slightly forward with your arms extended at the end of each rep to stretch your lats completely.
BODYBUILDING ROUTINES : BACK : Mike Dragna SEATED CABLE ROW
_
BODYBUILDING ROUTINES : BACK : Mike Dragna HAMMER-STRENGTH ROW
HAMMER-STRENGTH
ROW
START: Adjust the seat so that your forearms are parallel to the floor and your chest touches the pad in front of you.
MOVE: Hold onto the grips with both hands while pulling with only one side. (Keeping hold with the opposite hand keeps your torso stable during the contraction.) Concentrate on the muscles of the middle back as you pull the handle toward your chest as far as possible without rotating your torso. Complete a full range of motion by slowly lowering the weight until your arm is fully extended. “You can either alternate arms every other rep or do each side separately,” Mike suggests. “Try changing your routine by incorporating both.”
Source: One of the magazines of MUSCLE & FITNESS

No comments:

Post a Comment