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Back Supersets

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Back Supersets
[/highlight]


Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well


In this Ausbb Workout Routine we will be doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Compound superset. are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. You will focus on doing back with supersets












[highlight]1) Wide Grip Lat Pulldown (straight into Close Grip Lat Pulldown)[/highlight]




1)Sit at a cable pull down machine fitted with a wide bar.
2)Grasp the bar with a wide overhand grip.
3)With your abs drawn in and back straight pull the bar down to your upper chest.
4)Pause for a moment and then return the bar to the starting position.
5)Use slow controlled movements during this exercise. Do not swing your back.


[ame="http://www.youtube.com/watch?v=Q4NzaBZLKno"]Wide Grip Lat Pull Down - YouTube[/ame]










[highlight]1) Close Grip Lat Pulldown[/highlight]


1)Sit at a cable pull down machine fitted with a wide bar.
2)Grasp the bar with an overhand grip that's 6 to 8 inches apart.
3)With your abs drawn in and back straight pull the bar down to your upper chest.
4)Pause for a moment and then return the bar to the starting position.
5)Use slow controlled movements during this exercise. Do not swing your back.


[ame="http://www.youtube.com/watch?v=noNLhUP6sS4"]Underhand Close Grip Lat Pull Down.MOV - YouTube[/ame]



[highlight]2) Alternating Renegade Row (straight into Staggered Stance Bent Over Row)[/highlight]



  1. Place two dumbbells or kettlebells about shoulder-width apart on the floor and assume a push-up position with hands on the handles.
  2. Push hard into the ground with one hand (keeping elbow locked) whilst simultaneously pulling the weight to your waist with the other hand.
  3. Lower the weight back to the starting position under control.
  4. Repeat but alternating the lifting arm.



[ame="http://www.youtube.com/watch?v=FH8VmSHCwVM"]OneResult.com - Alternating Renegade Rows - YouTube[/ame]










[highlight]2) Staggered Stance Bent Over Row






1)Stand in a wide stance with one leg forward and one leg back .
2)Leaning over keeping your back straight , hold a dumbbell in one hand using the other hand to sturdy yourself
3)
Position the dumbbell hanging down by your side with your arm fully extended so you feel a nice stretch in your bac
4)Pull the dumbbell up into the abdomen without jerking
5)
Squeeze your back at the top.
6)
Lower the weight carefully until your arm is fully extended.


[ame="http://www.youtube.com/watch?v=dJwWMbQtaoc"]Staggered Stance Bent Over Row (2 arm DB row) - YouTube[/ame]
 
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