When you crush your workout and have to hit the Akuma Pose! Double tap if you're gonna put up some numbers in the lab today 🏋️♂️🏋️♀️💪💪 . I haven't been in the lab in a minute, but here's another unpublished classic from the archive. Full back day work out from Phase 1 of @muscleforlifefitness' #biggerleanerstronger try it out! : . Deadlift 3 x 4-6 reps Barbell Row 3 x 4-6 reps Weighted wide grip chin up 3 x 4-6 reps Close grip lat pull downs 3 x 4-6 reps Barbell shrugs 3 x 4-6 reps Hanging leg raises (toes to top) 1 x 20 reps Hanging oblique crunch 20-30 reps each side Hanging leg raises 2 x 20-30 reps . If you're struggling with chin ups, try Pendlay rows (2nd exercise), a barbell row variant where you explode the weight off the floor, and it trains your chin up muscles without the added difficulty of pulling yourself up the bar. Back in the day I could only do 2-3 chin ups in a row, then after incorporating Pendlay rows in my workout for 8 weeks without trying a single chin up, to my surprise I did 12! . To save time, superset one set of abs after a set of barbell rows and weighted chin ups. This also keeps the intensity up which is a key factor in muscle building and fat burn 🔥🔥🔥 . Do chin ups with just body weight at first, then gradually add weight to your belt as you get stronger. . When your workout is Done, think Next. Be #relentless . #adeflockaflame (at Prague, Czech Republic)







