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I'm blowing age.

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And I have that workout in gym baby

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what's up what's up what's up fitness family Brent Kasmer here with BKPT. And I have that workout in gym baby. So back workout in the gym. So if you're looking for and then head back workout, something to get nice depth. And also blow those lats out nice and wide. So you can get that nice, V shaped body. So stay with me. And I'm going to show you three groups of exercises that I've scientifically put together to get the most out of every single thing you do. And guess what, I also put this together as if you're in the gym, so that way you're locked in in one spot and not running all over God's creation, like a chicken with his head cut off, you don't talk about so that way, you're in everybody's way or waiting on stuff. Because that is just nonsense. And you end up losing a lot of your pumps, and you lose a lot of the benefits you're trying to do to your muscles to get that game. Alright. So before I get into it, you know what you guys got to do, right? Come on, now, you got to scribe and hit that subscribe button. Also smash that notification bell, so you're notified of all other content is dropping, and also come on.

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Also, if you have a back workout that you did, man in the gym, you're like, man, it really blew me out. And you know, the premise that I'm looking forward to. So effective. Also efficient, right? Fact is efficient, are two main factors. When in the gym, not, I mean, obviously, when you're in the studio to but in the gym as well. Alright, so let's get into it. The first three exercises we're going to be doing are a wide grip, pull up a lat shrug, and deadlifts. Yes. So I want to teach you a couple of things to make sure you're doing these things properly as well. So I'm not going to do the whole workout with you, but I am going to give you the repetitions. And also the amount of times the amount of sets you're supposed to do as well. So we're gonna start off, we're gonna get this game going, all right, with a wide grip, pull up. So obviously, with a wide grip, pull up, if you can't do a pull up, you could mean it's best to do an assisted pull up opposed to a lat pulldown, but I mean, I get it, it's depends on what you got and where you're at. And then also, you really don't want to go any narrower than your shoulder width to get that wider lat growth. Okay, so hopefully that makes sense. We want to go nice and wide. If you've already mastered a pull up, two things you want to do, you're tucking those elbows in just a little bit. And you're not trying you're only going as far as your lack let you don't force anything, where you're actually engaging more biceps and shoulders. And that also, when you go down into that negative position, we don't want to dead hang work into your shoulders, you want to make sure you're staying in that Hank, you want a full range of motion, we want to make sure those lats are still engaged. So this is a three to five repetitions and you do want and heavy. So hang in Placer, engage, pull it up, and it's almost like they're driving those elbows down. Your hands are just attached to the bar

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see that range of motion, right? It's not huge. I'm not gonna like super deep, who's gonna go as far as your elbows are going to fix is that position. So don't force anything where you're really trying to tie their shoulders and biceps in and you want to hang as well. So that way, you can get that full stretch on your lap, so you can get that gross. Alright, so we're gonna go right into a lat Trump. So same position, and not nice, a wide hanging down, not in your shoulders, and then just shrugging your lats.

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Same thing

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three to five

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Third one is the deadlift. What you want to do with this, and you want to get that bar, three to five repetitions, rolling forward just a little bit. So that way when you grab it, almost like you're doing a straight arm pull over with the barbell, as you roll it to your shifts. So that really gets those lashes engaged. That's when you're picking it up.

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All right. So this is also three repetitions. So this is your heavy set here.

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lats are engaged

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are engaged

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really helps you get those last rites and stick to it. And that sturdiness. Okay, so those are your first three exercises, three to five repetitions each. Five sets. All right. Let's go into that next. All right, so the first try set, we worked on the wind. Now, not only are we working on the wind, still, we're also working on that three dimensional deck. So getting that back nice and thick. To fit in water. We're gonna go right into a supine grip, bent over row. Okay? So why supine grip, underhand grip, not only what we're doing that row up getting the depth and get those rhomboids engaged, but also when you're pulling it up towards your stomach between your belly button in your sternum. You're alternately getting those lats really engaged. So you're really working on different angles of your lats, and then also the depth of it. Alright, so just like we did with those deadlifts, you're gonna roll, put that bar up front here.

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You're gonna roll it towards you, while you're rolling a toward you, you're gonna get those lats engaged before you pick it up. All right, stay in that position, nice and tight.

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Five

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repetition

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All right. Alright, so five reps, that we're gonna go to a scapula or rhomboid shrug. So you could do this. If you have a machine at your gym. Or just roll this right into the cable rig. You can use a ropes like a tricep ropes or a v bar. sit nice and tall. Roll the bench up into it yourself, let your shoulders and scapulars roll forward, not using your elbows at all in this pulling

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together

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the shrug shrugging back

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eight repetitions, three, five and eight again with that as well. So five to eight was the reps on that range. And then the last one we're gonna do drop that weight down that you did for the three to five reps for your deadlifts, and the first set. So we're gonna go eight to 10 reps on this set, so it's a little lighter. So but I want you to still keep that same for Okay, roll it out. Coming back to you get back to engage.

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Picking it up

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again.

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Right, so our second tricep supine grip, bent over row, followed by your scapula or rhomboid shrug, and then also right back to that deadlift. So just really kind of hammered home with keeping those

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fibers. super tight, super engaged. And I want to get the most out of your back workout. So Alright, where are you rolling? Oh, you're also on do you have three to four sets? And if so, first group, five set, second group, three to four sets. All right. Here we go. Right into the last try set. But then we also have a finisher. Okay. Watch the end. Oh,

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Alright, here we go into our last tricep. Of course, this was before the finisher. So, like I said, You got to stay with me to see what this Finisher is, because it's a doozy. So we're gonna go into this last tricep, this is one of my favorites just makes me feel huge, but I'm done with it. So we're gonna do a metal row. So this is a row. Obviously, John meadow, he named it, you coined it into a great, gross, different than any other row you pretty much do. So it kind of forces yourself into the correct position. As long as you're lined up properly, I will show you record to a reverse grip, which is a little bit wider than normal, or wider grip, but not super wide. reverse grip, pull down. And I do this from my knees. Because I really feel like you can simulate your pull ups the best when you do a pull down from your knees. So sometimes at the gym, you might not be able to do that exercise. But you know, get creative. I'm sure you can figure it out. And you will see 100% Why I would compare the kneeling pool down to a pull up. So try it out and let me know in the comments as well. And then we're gonna follow it with a barbell tulo. Alright, so these are three exercises that are just, I mean, if he gets like magic when you put them together, okay, so come on.

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So the metal row or the three to five reps, kneeling, underhand grip pull downs, we're gonna do air between like 10 to 15 reps, because it's just really kind of just pumping those lats all the way up. Alright, so the trick is to not engage your biceps shoulders while doing okay. So meta row, you lie on your one foot up on the end of the bar, your take your back foot and put it at a 45 degree angle, behind the plate, you got the bar bell popped into a corner on a hinge, grabbing the end of the barbell lined up with the middle of your chest, and when you pull this up, you're gonna really try to pull your elbows almost straight out, and it's really gonna smashed, you know, all across the copier back. So it's really getting those rhomboids from the center towards your spine, all the way out. All right. So here we go. Three to five reps

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Bird's Eye View

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All right, right for those reverse grip.

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What else all right outside my shoulders.

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Drop it from a nice look it up arching that upper body fat driver those elbows down

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there you go into that barbell pullover.

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All right, so last but not least for this tricep is the barbell pullover. So I got the bench turned sideways. I just feel like I get a better range of motion. With this. I'll roll the bar up on top of me like I'm getting ready to do a hip hinge off my chest. I do use a

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like a hook grip. So popping it up.

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I want to shoot my head support on the bench.

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Really get those greatest muscles

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Well

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All right, the moment that you've all been waiting for, this is the finisher we are back to deadlifts we're gonna do one rep max all the way till you can't want to rap no more. So I'm trying a bunch of plates out got a good starting weight.

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Here you're gonna have one rep, set it down at some weight one rep kinda like a drop set in Reverse All right, so let's get this party started just like we did in those first couple times like Get those arms out

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already the shins that we get those last few days

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alright right so while I get go we're gonna add 10 on to this one

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Porter's Five

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risky fee feel

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not too much rest in between getting those lots of games every time though

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wide depth to it all

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engage

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fans

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you ever feel like your form is compromised

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by another

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tight spider to you

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baby

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all right let's add this one last 10

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There we go a coolness and height those that way it doesn't

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fall off the edge

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that was a good little finisher. Gotta get right come on. You got to scribe Subscribe button. Also smash the notification bell so you're notified all our new content is dropping. And also come on