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We wrap up our current series with IFBB Pro and GAT athlete, Sadik Hadzovic, with one last training video.
In this video, Dr. Mike Camp takes Sadik through a mid-back and tricep workout.
This is one of the many workouts Sadik performed during his prep to build his mid back and arms up.
Watch the video for a full breakdown of the workout including coaching cues and then check out the workout table below and brief summary of each exercise so you can give the workout a shot for yourself!
|Low Cable Row||4||8-10|
|One Arm Dumbbell Row||4||6-8|
|Machine Overhead Ext||3||10-12|
*Perform double drop sets using different grips.
Sadik, during this phase of his periodization, would train back twice a week. One day would focus on overall back development and the second day would consist of mid-back work to build back thickness.
All of the exercises remain the same (or similar) throughout the year. The only thing that changes during the weeks is attachments and grips.
During this workout, he starts off with the low cable row. And this week, he utilizes an underhand grip apparatus.
During this exercise, focus on getting a full stretch at the bottom of the movement and contract the back by pulling the attachment to your hip/lower abdominals.
The next exercise in the workout is the dumbbell row. The main focus of this exercise is performing them heavy to build a dense and thick back.
This week’s variation in Sadik’s programming will focus more on the lat through a good stretch and an extension and adduction. The following week, to work more rear delt and mid back, they would use a pronated grip and pull the weight towards the rib cage.
Heavy dumbbell rows are the squat of the upper body. If you’re doing them correct, with controlled form and heavy weight, it’ll kick your ass and force you to grow.
Avoid taking the movement to absolute failure. Instead, focus on keeping your form tight while still going heavy. This will help you avoid injury and build an impressive back.
To wrap up the back portion of his training session, Sadik performs machine rows. The machine rows are also performed with heavy weight and they utilize a double drop on the final repetition to pump more volume into the training session.
For this exercise, they go with a pronated grip. As mentioned, this will better target the rear delt and middle back. Each drop, they change the hand position. After the first drop, they use a neutral grip. And on the final drop, they use an underhand grip.
The mixing of the grips each serves a purpose and that purpose is emphasizing other portions of the back once the primary target muscle is fatigued to assist in accumulating additional volume.
The first exercise used to target the triceps in this workout is the cable tricep pressdown. For this exercise, Mike recommends leaning forward slightly while keeping your elbows as close to the ribs as possible.
Focus on squeezing your triceps while you press the weight down and get a good contraction at the peak of the exercise.
Up next for tricep development is the EZ bar skullcrusher. The purpose of this exercise is to change the angle used to hit the tricep.
The tricep is involved with extending the elbow. The varying degrees in which you can train that movement pattern will help build horseshoe triceps.
The final movement used to target the triceps is the machine overhead tricep extension. Like with skullcrushers, this movement allows you to hit the triceps from another angle.
Upon completing all three exercises you will have hit your triceps via a pushdown, a decline angle (skullcrusher) and in a seated position (overhead).
Editor's Note: Want to get in the best shape of your life? Want to be given the chance to win $3000 while transforming your body? Want to get trained by the man, Sadik Hadzovic, himself? Head to his website to learn more about his transformation contest by clicking the link here.
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