Workout For A SEXY BACK (Dumbbells Only)

Kai Palikiko           Jan.  5, 2021

Kai Palikiko has had over 10 years personal experience with Anabolics. His Personal Training Techniques have been responsible for thousands of men achieving their personal and professional goals, and you are getting access to the copy n paste steps to replicate them.

Alright boys, back day, here we go. I'm going to show you my main fundamentals when it comes to doing my back workouts.

Now, of course I do other accessories for my back, but these are the main movements I do to get the mass, to get the striations, and of course the separation for my back.

What's going on brother? My name is Kai, and if you are completely brand new to my channel, hit that subscribe button because I guarantee I will elevate your life overall.

So the very first exercise that I'm always going to do when it comes to my back, it's a good warm up, at the same exact time.

I'm able to have full control in terms of fully contracting my back as well, which is obviously going to be pull ups.

The next one now boys is going to be your basic fundamental movement for your back, specifically for your rhomboids and I usually to them heavy, so I am definitely going to need my wrist straps.

And the last one is going to be dumbbell pullovers. Now, even though I usually hit this as well for my serratus, I'm also going to be now concentrating on my lats, just making sure I'm able to really define my lats while doing these dumbbell pullovers.

When it comes to the actual image of it, the aesthetics of it, even though it's a bulking agent, it doesn't aromatize, but I'll get to that in a minute when it comes to the post cycle therapy stuff, it doesn't aromatize.

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How To Homebrew and Pin Your Own Gear To Get 21" Arms Plus A Six Pack WITHOUT Risking Gyno or Spending $897 A Cycle!

How To Homebrew and Pin Your Own Gear To Get 21" Arms Plus A Six Pack WITHOUT Risking Gyno or Spending $897 A Cycle!

And that right there is going to be my back day. Now those are the basic fundamentals that I go through.

Like I said before, I do add a whole lot more other accessories, but these are the main important ones.

Now for the sets and reps by the way, I go a lot heavier, and at the same exact time, for the amount of sets, I go between four or five sets. 

When it comes to the reps, it just depends, ten, eight or even as low as six, depending on how heavy the weights are.

Anyways brother, if you have any questions, my email is gonna be in the description. Other than that, Kai here, out. Take care.



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