10-Move Back Annihilation Workout | Abel Albonetti

This 10-exercise workout targets every muscle in your back. But it’s not for the faint of heart. See if you have what it takes. This back workout for Abel Albonetti is gonna hurt.
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MuscleTech-sponsored athlete Abel Albonetti is coming at you again, and this time he’s after your back. As usual, he’s going at it with a vengeance so you can build some serious muscle. Over 60-90 minutes, you’ll suffer through some highly demanding double—and triple—dropsets, inter-set stretching, and supersets. Albonetti will have you making slight adjustments, mostly in hand position, to ensure you hit every back muscle.

After several exercises, you might be wondering if the workout will ever end. It will…but not until you’re lying on the floor, staring at the ceiling, wondering what size truck just hit you.

Think about that later. Right now, it’s time to top off your tanks with the best pre-workout you can find, swallow your fear, and get started. (It might be a good idea to have wrist wraps and a weight belt nearby.)

| Abel Albonetti’s 10-Move Back Annihilation Workout |
1. Wide-Grip Lat Pulldown: 5 sets, 12 reps (last set will be a double dropset)
2. Bent Over Barbell Row (Overhand Grip): 3 sets, 10 reps
3. Bent Over Barbell Row (Underhand Grip): 3 sets, 10 reps
4. V-Bar Pulldown: 4 sets, 12 reps
5. Underhand Cable Pulldowns: 5 sets, 12 reps (last set will be a double dropset)
6. One-Arm Dumbbell Row: 3 sets, 12 reps (last set will be a double dropset)
7. Dumbbell Incline Row: 3 sets, 12 reps (last set will include double drop)
8. Superset
a. Seated Cable Rows: 4 sets, 12 reps
b. Straight-Arm Pulldown: 4 sets, 12 reps
9. Rack Pulls: 4 sets, 10 reps

| Overhand Wide-Grip Pull-Down |
Albonetti likes to start with a pull-down warm-up to turn on the lat muscles and prepare them for the work ahead.

Focus on squeezing your back muscles as you do this exercise. Pull your elbows as far down as possible, pause for a second at the bottom, and then go straight back up.

Use this warm-up to pre-exhaust your back muscles by increasing the weight until you’re hitting failure around 12 reps. On the fifth set, add a double dropset and try to keep hitting failure around the 12-rep range. Once you finish your 12 reps, drop the weight by about 20 percent, do another 12 reps, drop the weight 20 percent again, and do 12 more.


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► Protein Cookie: https://bbcom.me/2OqjU4D
► Vapor X5 Next Gen Pre-Workout: https://bbcom.me/2Op6Egs

| Follow Abel Albonetti |
► Website: https://www.abelbodygym.com/
► YouTube®: https://www.youtube.com/user/Abelbodygym
► Instagram: https://www.instagram.com/abelbodygym/
► Facebook: https://www.facebook.com/AbelAlbonetti/
► Twitter: https://twitter.com/Abelbody
► Snapchat: Abelbody



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