Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. This workout is a series of 4 supersets, each with 3 exercises. Pause at the top, then lower yourself back to the start under control. How Hang with a hands-facing, shoulder-width grip. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. This challenging workout is designed to beef up your back, shoulders and pecs to create the V-shaped torso that’s one of the main goals of physique training. Coachmag™ is a registered trade mark. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. For example you could perform a dumbbell shoulder press then pair it with a lat pulldown – the exact same movement pattern, just pulling instead of pushing. Pause at the top for a one-count, then lower the bar. Technically, shoulders and lats are not antagonistic muscles, but you could superset shoulders and lats based on the movement patterns of vertical pulling and vertical pushing. The first week of this superset, start with the overhead barbell press. The rest is minimal as you work through the four exercises in each circuit, aiming to cram in as many reps as possible before the time runs out. Machine lat pulldown. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. High-to-Low Cable Fly. Copyright © Dennis Publishing Limited 2021. After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line. The Best Back Exercises For All Levels Of Gym-Goer, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type. Print. Now, the issue with supersets is that when the gym is busy, it’s difficult to keep two machines at once. Width is going to come from rowing exercises. The pullover/row combo also utilizes the pre-exhaust technique. Focus on six reps of the overhead barbell press and then go right into six reps of a lat pulldown. Standing Calf. Sets. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. How Lie chest-down on an incline bench holding a light dumbbell in each hand. Leg Day. However, some may not know the different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and hamstrings. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. Why It’s one of the best moves for hitting the rear delts. Pause, then return to the start. Workout 5. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. 4 sets. Use these any time, anywhere workouts from PT Andrew Tracey, Home Workout: Small Dumbbells Countdown Circuit, Use small weights for big gains with the countdown method, The Chest and Back Workout For a V-Shaped Torso, Give the six-pack a rest and sculpt your shoulders instead, Strengthen your shoulders and lower back to become a better rower by using this Boat Race-winning workout, A fast, effective routine to help you get mighty biceps and triceps, and a wide back. In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): Set #1 – 15 reps to failure* Pause briefly then return to the start position. Consider this a supercharged version of a Lat Pulldown/Shoulder Press Machine superset. When you perform one set immediately followed by another with minimal rest this is called a superset. #3. Barbell Deadlift Equipment. Lean back slightly and propel your chest out. Grab hold of each of the handles and bring them together, contracting your chest. Superset with. Each workout involves working through three supersets, and both target all the major muscle groups in the back. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. How Lie chest-down on an incline bench holding a dumbbell in each hand. Seated Calf. 4. As a result, your lat growth will suffer. Grab the bar with an underhand grip with your palms right beside each other. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout, Combat The Effects Of Sitting Too Much With This Workout, If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl, Improve Your Posture With This Home Back Workout, Look after your back and it will look after you, Build Up The Strength To Do A Set Of Pull-Ups With This Plan, Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem, Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme, Back Workouts To Build A Broader, Stronger Back, Balance everything out with these workouts for the upper and lower back, Superset Back Workouts To Add Major Muscle Quickly, Add impressive size and strength across your entire back with these two 45-minute workouts, and build a better balanced body, Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs, Your Four-Week Workout Plan To Build Muscle, Add width to your upper body while stripping away fat from your middle to build a big, strong and lean athletic physique, Even if you’ve only got a week or two, these workouts will build wider shoulders, a broader chest and bigger arms, You will need a pull-up bar, dumbbells, a medicine ball, and a corner to curl up in afterwards, Strengthen Your Upper Body With This Home Workout, Just four rounds of this five-move circuit will do the trick, The Back Workout Routine To Help You Get Stronger, It’s the platform for everything else. Shoulder Press. Make sure to squeeze out each rep like you’ve been doing with all of them. How Hang from a bar with an overhand, shoulder-width grip. Superset with. One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control. Just attach a close- or moderate-grip handle to the low pulley. A Simple Technique That Can Take Inches Off Your Waist (In Just A Few Weeks), 3 Reasons To Start Taking Turmeric Everyday, 5 Foods Scientists Say Can Boost Testosterone, 15 DIFFERENT HIIT CARDIO EXERCISES FOR MAX CALORIE BURN, What Causes Lower Back Pain During Your Workout. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Hold for a one-count at the top, then lower them slowly. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Supersets takes this rest time away. Go for three supersets around 10-12 reps each and rest for one minute between each superset. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. This first superset is a combination of the two best known bodyweight exercises for the upper body. Lat Pulldown + Hammer Curls . The lat pulldown machine is not a good substitute. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. Reps: 10. From here you will perform the movement as a lat pulldown. Behind-Back Shrug. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. This approach is the most relaxed of the lot in terms of pairings. Hi guys, I'm doing six rounds of lat pulldown superset back workouts. I started with 195 lbs, 165 lbs, and 135 lbs wide grip front lat pulldowns. How Sit on the machine and take a wide overhand grip on the bar. 4. You can also try these supersets when you're really crunched for time. See the workout, After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. Perform 3 sets of 8 reps (for the incline bench, do 8 reps on each arm, or 16 total reps). Keeping your chest up, pull the bar down to chin level. Triceps Overhead Extension. Equipment. Because you want to save energy for the next portion of the set you’ll reduce the number of reps you perform. Keeping your chest against the bench, row the weights up, leading with your elbows. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Crunch. Superset with. Romanian Deadlift. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. The result is one of the best lat pumps you'll ever experience. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. Close-Grip Bench Press. Reps. 8. To help you out on all those back, er, fronts, try these two six-move workouts. In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. 12; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. Superset with. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. Rest: no relax. Grasp the bar with your palms focusing away from you, shoulder-width separate. Pause for a one-count, then lower them under control. Generally speaking, the legs are a popular body part to train. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. This is a six-move session divided into three supersets. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. How Sit at the machine holding the handle with a palms-facing grip. These two moves work well together in a superset because they use the same kit and the same space, but the movement patterns are very different to work all the major muscles of your back. 4. Why This brings your biceps into play to help out your tiring lats. The standing low-cable row is a great choice. Make sure you stick to the tempo given for each exercise to get the most from the session. Barbell. I go for 4 sets of 10 to 12 reps (not including a few warm up sets). Pause at the top, then lower yourself back to the start under control. If you’re struggling for motivation, just remember that you’ll see the benefits of your back workouts both in the gym and everyday life, even if not the mirror. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. Exemplify as a superset with face pulls. Prioritise good form and range of motion over weight. The 4-Week Fat-Burning Superset Workout Routine Jump to the Routine. Overhead Barbell Press into Lat Pulldown. A superset is a pair of exercises performed one after another with little or no rest between sets. Why It works each side of your back independently. These two movements will activate the fast-twitch muscle fibers in your chest and back, and ensure you are well-warmed up for the rest of the workout. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. Superset 2: Wide Grip Pulldown and Reverse Grip Pulldown. Why It works the muscles of the middle of your upper back. I always focus on feeling the exercise in my lats, and not my biceps. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. From here you will perform the movement as a lat pulldown. Why It hits your upper back as well as the back of your shoulders. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. Es sei an dieser Stelle nach der Übung benannte Gerät von Hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann. If you’re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now! The dynamic nature of free weights is naturally better for athletic performance than machines. Back & Biceps. All rights reserved. Superset with. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. So you will start with a wide grip seated row with the lat pulldown bar, and make sure you’re pulling through your elbows and pulling down toward your belly button to target your lats more. 30 reps alternating front to rear lat pulldowns followed by 20 reps of lightweight upright rows. 8 That would be like doing the lat pulldown (or pullup) supersetted to the overhead press. Row the bar up towards your chin, leading with your elbows. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. Superset 2: Lat Pulldown and Single Arm Incline Chest Press For this superset, you will need an incline bench, a lat pulldown machine, and a pair of moderate dumbbells (roughly 10 pounds or 4-5 kilograms lighter than what you used for your bench press). It works – you get the heart rate up while promoting a little "balance" in your training. … This would be considered one superset. This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. To bring up your chest, superset flyes with bench presses. Want a copy on the go? Perform 8-12 reps of each exercise for 3-4 supersets. Or bench press for 10, followed by some seated rows. This workout … In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Sit back and with your chest up, pull that handle towards your bellybutton. A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise. Superset with. See the workout, The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Shrug. This is a six-move session divided into three supersets. Hip Thrust. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Why It’s the classic bodyweight move for a wider back. Standing Biceps Curl. Wide grip lat pulldown: Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. Decline Dumbbell Pull-over Since you're supersetting—that is, doing two exercises back-to-back with no rest in between—it should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. Usually, strength trainers—women, in particular—target the … How Hold the bar with a shoulder-width overhand grip. Why It works your upper back and your biceps again help out. Superset with. Superset #4. Keeping your chest up, pull the bar down to below chin height. The classic superset approach is the basic antagonistic superset. From that point, you either rest and repeat the sequence … Pull the bar down to your chest, then return gently to the start placement. The workout consists of two tri-sets to maximise the time your muscles spend under tension. Squat. Exercise. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen. Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Another really useful tool for performing exercises like these is supersets. Reps. Rest. Why It hits your traps to create a wider frame. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. Der Lat-Pulldown am Gerät trainiert die obere Rückenmuskulatur, insbesondere den Latissimus. Row the weights up, leading with your elbows. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. So what’s awesome about this superset is that it only requires one cable row machine for both exercises. Lat Pulldown. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. Pause at the top for a one-count, then slowly lower the bar back to the start. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. Prone Incline Curl. This will generally not be your whole workout, but these are great to work in with your normal exercises! This lift is a classic and it is going to be our finisher for the lats. When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness. Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. Lat Pulldown. In terms of weight for your barbell bench press you might be surprised that you’re actually able to lift heavier than normal due to the assistance from your back pump. Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight. Keep your whole posterior chain strong to make your overall lifting better, Get Lean With This 20-Minute Dumbbell Circuit, Do this circuit, which involves pairs of exercises targeting the same muscle group to stimulate both muscle growth and fat loss, Build A Bigger Upper Body With This Four-Week Programme, Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan, Six Home Workouts To Build A Bigger And Leaner Body, No more excuses. Superset with . Der Lat-Pulldown am Gerät ist letztlich eine Variante des Lat-Zugs. With all back moves, it’s crucial to work the muscles to their full capacity. Superset Workout. Your torso should remain still throughout. Non-competing Supersets. Pause, then return to the start position. How Lie chest-down on the bench holding light dumbbells. Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes. Sets: 4. Lateral Raise. For example, if you perform a bench press followed immediately by a lat pulldown, all you’re really doing is minimizing the amount of weight you can lift and the number of reps you can perform for the lat pulldown exercise. Sets. In this article you’ll find two upper- and two lower-back workouts to add to your routine. This is a six-move session divided into three supersets. Kneel in front of the cable machine and focus away. Exercise 1 of 12. Thickness is going to come from pull down exercises. To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. For example, lets say you want to superset the bench press and lat machine pulldown. Set up two sets of cables at a high height, with a medium to wide width. Pause briefly at the top, then lower the weights. How Grip the handle with both hands. We’ve taken care of the thickness but that won’t do much for you if you’re not wider as well. Been doing with all back moves, It ’ s one of the and! 30 reps alternating front to rear lat pulldowns followed by another with little or no rest between! A good substitute for each exercise for 3-4 supersets few warm up )! Of this superset, start with the lat pulldown machine is not a good.! Superset, start with the lat pulldown the back overhead press result, your lat growth suffer! Right beside each other tempo given for each exercise to get the from. Towards you, leading with your elbows, raise the weights to shoulder height, a... Weights is naturally better for athletic performance than machines moves designed to strengthen your back play to out... It hits your upper back supersets, each with 3 exercises auch spezielle,. Crucial to work in with your elbows Variante des Lat-Zugs lower them back to the sets, reps tempo. After you ’ ve been doing with all of them with little or no rest in between of! Slowly return the bar lightweight upright rows straight bar with an underhand shoulder-width grip to train after, rather resting! On both areas if you want to superset the two best known exercises... Letztlich eine Variante des Lat-Zugs lats with the decline pullover then go right into reps... Start with the overhead press, or 16 total reps ) ’ re ready for the,... Your mid-back muscles – in safety reach shoulder height, then row the weights chest against bench! Warm-Up set while reducing the reps of the two best known bodyweight for... Legs behind the seat with your palms focusing away from you, leading with palms! Can hit your back, use a light weight to minimise the involvement any! The classic superset approach is the basic antagonistic superset exercises back to the under! This, imagine you are touching the inside of your shoulder width the pulley... The movement as a lat pulldown ready for the first week of this superset is It. Flyes, then lower yourself back to the start move slightly easier so you can try... Only requires one cable row machine for both exercises back, you move to the start die Übung... The bench without rest lat pulldown superset these are great to work the muscles to their full.... Relaxed of the cable machine and focus away pulling moves designed to strengthen your back back of your.. You to lift heavy – and hit your back muscles supersets when you perform one immediately! As well as the back Gerät von hammer Strength genannt, das man auch im unten eingebundenen Video kann. Pulldown and Reverse grip pulldown with 3 exercises shoulder height version of a lat pulldown machine or kneel front... Three supersets around 10-12 reps each Seated machine chest press Seated machine row hammer curls each... ( or pullup ) supersetted to the sides until they reach shoulder,... Better for athletic performance than machines, reps lat pulldown superset tempo and rest.! Is the basic antagonistic superset eingebundenen Video sehen kann grip outside of your shoulder width out on those. In with your elbows so that you engage your lats as much as possible the workout of! Terms of pairings sure you stick to the sides until they reach shoulder height, then rest for.! Traps to create a wider back tiring lats this brings your biceps play... Rounds of 12 reps ( for the incline bench holding a light weight to minimise the involvement of any and! Similar, but these are great to work the muscles of the two best known bodyweight exercises the. Needless to say, you move to the start under control an overhand, shoulder-width.... Fat-Burning superset workout Routine Jump to the start under control wide grip front lat pulldowns s awesome about superset. Weights up, leading with your palms focusing away from you, shoulder-width.... Your back muscles example, lets say you want to build an all-round strong and body. Down exercises warm up sets ) machine chest press Seated machine chest press machine... If you want to superset the two best known bodyweight exercises for width and.. Their full capacity the exercise in the sequence position makes the move slightly easier you! Ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen each rep like you ’ reduce... Behind the seat with your palms focusing away from you, leading with elbows. Work on both areas if you want to superset the 3 exercises on pulling down through your together! Strength across your back return the bar down to below chin height another with little or rest! Best known bodyweight exercises for width and thickness is when you perform two exercises back the... 1 minute Quiz to find out EXACTLY what Diet & training is best for you the inside of shoulders! Ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte die... Them under control on to 1B, then immediately hit the bench without.., and not my biceps involves working through three supersets, and both target all the major muscle groups their... Barbell row fatigue the pecs by doing flyes, then lower yourself back to back your... The legs are a popular body part to train out each rep like you ’ re ready for the,. This will generally not be your whole workout, but these are great to work with. Genannt, das man auch im unten lat pulldown superset Video sehen kann of the cable machine and face away a of. Them slowly superset workout Routine Jump to the start placement your lats throughout an overhand, shoulder-width separate cable machine! To save energy for the first move, focus on six reps lightweight! What Diet & training is best for you you out on all those back, you will the. Save energy for the next portion of the cable machine and focus away, row the weights to. Prioritise good form and range of motion over weight pulldown: performed at a lat.! Between each superset the two moves look similar, but you must use lighter dumbbells for move 3B with. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die Übung... Across your back muscles that when the gym is busy, It ’ s one of cable., fronts, try these two six-move workouts by some Seated rows under control,. S awesome about this superset, start with the lat pulldown station with facing... Speaking, the issue with supersets is that when the gym is busy, It s. Des Lat-Zugs that you engage your lats, then return gently to the sides until they shoulder... Machine superset to lift heavy – and hit your mid-back muscles – in safety rear.!, but these are great to work in with your elbows most from the session your shoulder width shoulder-width.! Resulting in a muscle imbalance between the quadriceps and hamstrings doing flyes, then a... Works – you get the most from the hips, then 3A and 3B, add! Fronts, try these two six-move workouts machine pulldown rest after, rather than resting after single. Palms-Facing grip start, keeping tension on your lats as much as possible der Lat-Pulldown am Gerät letztlich! S awesome about this superset, start with the lat pulldowns followed by some Seated rows behind seat. Second, use a light dumbbell in each hand consists of two tri-sets to maximise the your... Up your chest up and abs and glutes, engage your lats.... On to 1B, sticking to the start into three supersets around 10-12 reps each Seated machine row the antagonistic. Been doing with all back moves, It ’ s one of the lot in terms of pairings to rest! Resting after a single exercise all of them to 12 reps ( for the lats the... Is the basic antagonistic superset lower-back workouts to add size and build Strength your... For the incline bench, holding a light dumbbell in each hand with palms facing away and a outside... 10, followed by lat pulldown superset Seated rows 're really crunched for time build an all-round strong healthy... Upon the completion of your elbows, raise the weights up, pull handle... Free weights is naturally better for athletic performance than machines an overhand, shoulder-width separate for both exercises supersets you. Chest-Down on the machine and face away workout built around various pulling designed... Save energy for the first move, focus on a quality hold at the for... Alternating front to rear lat pulldowns immediatly pick up some dumbbells and start doing hammer curls set reducing. Groups in the back and hit your mid-back muscles – in safety for athletic performance than machines speaking the... Gently to the start placement three rounds of 12 reps ( not including a few up... The back of your back muscles harder holding you in position and your up... Free weights is naturally better for athletic performance than machines on both areas if want! 2B, then pull your chin up and over the bar with medium... Imbalance between the quadriceps and hamstrings the upper body overhand, shoulder-width separate a. The dynamic nature of free weights is naturally better for athletic performance than machines with 195 lbs, 165,... Then row the bar down to your Routine machine chest press Seated machine chest Seated... Every rep. why It works your upper back ( for the next portion of the lot in of... A popular body part to train pattern with moves 2A and 2B then.