Back and Legs Workout – Getcha Some
Posted by Brad Campbell
28
Dec, 2009
Back and Legs Workout for a Knock ‘Em Up Body – Getcha Some…by Brad Campbell
I wanted to share my back and legs workout with you guys. Just got home from the gym and I’m feeling like a million bucks…I’m very close to my body fat percentage goal of 4% and looking shredded like one of Hulk Hogan’s tee-shirts (what can I say, I used to be a huge Hulkamaniac…whatcha gonna do brotha?).
Two things probably made me look like a hypocrite in that first paragraph and it had nothing to do with the Hulkster:
—> One, yes I did make a trip to the gym for this back and legs workout. Although I do most of my workouts at home or in the garage, I do like to get funky at the gym once in a great while.
—> Secondly, yes I did a back and legs workout, which goes against the total body workouts I normally recommend. The reason for this is because I don’t really have any more fat to lose and I’m in the finishing touches stage. Total body workouts are superior for those who still need to lose fat…once you get to a certain level, you can start using split routines to really begin body sculpting.
Sweetness, now that I’ve straightened that out, let’s check out this back and legs workout I did for a knock ‘em up body…
Back and Legs Workout (Getcha Some):
—> 5-minute warm-up routine of dynamic stretching and ballistics – walking lunges, arm circles, etc
—> All weight training exercises were performed for 6 sets of 6 reps, with 35 secs rest in between sets
—> Stiff-legged barbell deadlifts – slow eccentric phase, explosive concetric phase (more of a visual tactic than anything, because when you go heavy it’s tough to lift any faster)
—> Standing calf raises – super slow eccentric phase, 2 sec pause at very bottom, explosive concentric phase (try this if you suffer from bird legs like me…this tactic will give you some nice diamond-shaped calves, I swear)
—> 45 degree rear delt raises – sat on flat bench, torso bent forward at about 45 degrees, back straight, chin straight forward, holding light dumbbells with a “thumbs up” grip and focusing on rear delts, performed reverse flyes (awesome movement for the often neglected rear deltoids)
—> Modified Rows – holding dumbbells at my side and with back bent forward slightly, I shrugged/rowed dumbbells back and up (keeping elbows pointed straight back), very slow and controlled throughout the entire movement. Also great for rear delts, traps and upper back.
—> 8 minutes of sprint intervals – came home, finished my protein shake and jogged up to the baseball diamonds behind my house for a lil “getcha some” cardio. Sprinted for 25 seconds (ran out of real estate), active recovery jog for about 45 seconds and repeated for total of six intervals…took about 8 minutes total time.
And that’s how I rocked the back and legs workout this morning. I like paying extra attention to the muscles I under-worked for so many years when I was ignorant, uneducated and only spending time on the “beach muscles.”
My body really started changing when I focused on sculpting a total body and switched my approach to total fitness… meaning, you stop leaving elements out of your workouts.
Most guys don’t spend enough time on their legs and everyone tends to ignore their rear delts and calves. Don’t be like everyone else…
Do it ALL and your body will look amazing – neglect certain body parts or aspects of fitness and you’ll continue to look average, at best.
Getcha some.
Your Coach,
Brad Campbell
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