Drywallstar's picture
Drywallstar
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pre exhaust

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I did a pre-exhaust chest routine since my left shoulder was hurting. Really had a great session. Doing incline and flat flys, then I did pullovers, then my incline and flat presses. Made lighter weight feel harder and forcing my pecs to work harder. Definitely kept the delts and triceps from helping as much. Does anyone know of a pre exhaust back routine?

swolen22's picture

Haven't done this in a while maybe next week

chunkypbnj's picture

I like to do 2 hand single arm pulldowns with a 10 sec flex and squeeze at bottom of each rep using the FreeMotion cable station with a seat. Really try to squeeze you shoulder blades together and get elbows to hips (but you won't be able to, but you know what I mean). Back arched, nipples high, & head up slightly back. I will do 4 sets 20,15,10,10. Your back will be so pumped and tight. Then your normal back routine. I promise your back will be sore, especially the tie ins. I have brought up my back a ton doing this. Lats are much fuller at bottom. This works much better than straight arm pulldowns.

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mTor's picture

Mike mentzer recommend doing the bottom half of pullovers or straight arm press downs I think they're called

NoWeakAces's picture

I have recently started doing my one arm dumbbell rows first. I use about the least amount of bis for this exercise. It's helped me to get more with less from the rest of my back routine. I am a big believer in pre-exhaustion. Charles Glass has been preaching this for years. It's cut down on my nagging injuries and helped me to avoid any new ones. It's also made my job as a personal trainer much easier and more effective.

Drywallstar's picture

Sweet. Thanks bud

legendinthemaikng's picture

High rep light weight Deads then hit back.
Or lat pullover machine 3 high rep sets then three sets of negatives.

A BOMB's picture

I do about 7 sets of lat pulldowns or chins to smoke the bi's it works really well for me

Beltabuser's picture

Back is always hindered by my biceps. To correct this, I preexhaust sometimes with straight arm pull downs before rows or pull-ups. Try that

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Drywallstar's picture

Sounds interesting. I usually do the pulldowns last.
Thanks bud

irongame427's picture

I use it on my chest because my tris always fatigue before my chest gets a good workout. So I will isolate my chest with like 5 sets of cable flys first and then go into incline and flat bench or db. I've made so much progess since doing this. As for back idk you would have to find something that isolates back the same way the flys do. I really can't think of anything that doesn't use biceps tho. You could just do some higher rep stuff first before doing your heavier lifts.

Green Ranger's picture

Good tips here Iron will take some notes for future chest routines:)