Justin Shier doesn’t leave the gym until he works every muscle. The gym warrior leaves it all in the gym. In a recent video uploaded to his YouTube channel, he showed his process step-by-step with six back builders. You can check it out below.
Bodybuilders Nick Walker and the others do a quad-centered workout.
Pullover Machine
Shier slowly builds up from lighter weight to his top set as he warms up the lats. The big man thinks pullovers are a good way to get the blood flowing through his back. Shier needs to be seated inside the machine. The IFBB Pro takes his time raising the bar and then taking a break at the top.
Shier does a rest-pause set after reaching his top weight. The rest-pause set usually consists of sets that are one rep from failure. Shier goes up the ante by doing three sets to fail.
Shier adds a 25 pound plate to the stack, blasts out 13 reps, then 6 reps, and completes with a further six reps. He says that is hard.
Hammer Strength Lat Pulldown
Shier doesn’t face the weight for this variation. He holds the handles to the endpoints.
I’m able to drop the elbow, right into the hip, as close to the body as possible.
This type of grip would bias Shier’s rhomboids and trapezius muscles instead of focusing on his lats. Shier attempts 12 reps with both his left and right arms. The pace should be set with the weakest arm.
I didn’t do that, but that is what I would suggest.
Shier completes a back-off set with each arm, reducing the weight but still aiming for failure.
Bent Over Rows
The former BMX rider says that they started with two lat movements and are going to the bent over row with the smith machine. bent over rows are not that kind of movement. I think I will work the entire back. There are traps, rhomboids, and Erectors. The glutes and hams are activated because I’m at the hips. This is a good overall back movement.
Shier looks for a fixed position so that he is not squatting or rocking while doing the bent-over row. Shier does three to four reps per set to get acclimatized to the range of motion and perform 13 solid reps.
There is a Biceps and Triceps workout.
Seal Rows & Lat Pulldowns
The key to the row seal is to spread the dumbbells as wide as possible, as this will target the shoulders. After running through one warm-up set, he jumps into his top set, where he completes 15 reps.
The seated lat pulldown machine is used to target Shier’s lats and mid-back. He leans back and pushes the bar towards his chest. He performed to failure after working up to his set.
Shier repeats his top weight in the manner of a drop set to exhaust the muscles further, forcing them to recruit surrounding fibers and encourage growth. He completes a set of nine.
Seated Cable Lat Row
In his final exercise, the powerhouse returns to a lat movement but is no longer focused on chasing heavy loads as he closes the workout by aiming for 15 reps, concentrating on perfect form
We’re really dropping the shoulders and the elbows, driving into the hips, and finishing off with the lats.
Shier uses the multi-exercise bar as he says it gives him a neutral handle, preferring the fact that it is a little wider than the traditional V-bar because it realigns with the lats better. The movement should be initiated by the arms and supported by the back for each row. The weight is increased for set two.
This huge workout ended with a combination of movements designed to hit all parts of the back. A gym veteran says the back is complex. A lot of angles are needed to nail everything. Hopefully, you can learn a lot from this. We have indeed.
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