In this episode of BTS84, We get a killer recipe for healthy pancakes; Howard Perry stops by to slam some of the new Body Spartan supplements and some pre-workout; and Gabe and Howard hit the gym for a back workout with some new tricks for isolating the lats. Full back workout with instructions and advice in the video below AND fully written out for you below as well!
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Body Spartan back workout for lat isolation
Howard Perry discusses in the video, the proper form for all of the exercises in this video. It’s all about scapular rotation and keeping constant tension on the lats. You’re going to need to drop the weight significantly (watch the video above and see how Gabe has to drop the weight).
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Lat pulldowns
As mentioned above, use scapular rotation to ensure that the lats are fully engaged and that there is constant tension on them throughout the duration of each set. Watch the video above for instructional details.
| Set | Super Set | Reps | Rest |
| 1 | No | 30 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 12 | 2 minutes |
| 5 | No | 10 | 2 minutes |
Cable low row with supinated grip, wide bar
Same form as mentioned in the previous exercise. Try to pull the bar up towards your chest, rather than straight towards your belly button.
| Set | Super Set | Reps | Rest |
| 1 | No | 30 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 12 | 2 minutes |
| 5 | No | 10 | 2 minutes |
Close grip lat pulldowns, with back vertical
Keep the back vertical and pull straight down in front of you. You should feel a major stretch in the mid lats on this exercise. Try to avoid hunching over as your muscles begin to fail. As always, proper form throughout the entire set is critical.
| Set | Super Set | Reps | Rest |
| 1 | No | 30 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 12 | 2 minutes |
| 5 | No | 10 | 2 minutes |
Rear delt flies on incline bench super set with Hammer Strength lat pulldowns
Use the incline bench to really isolate the rear delts. Watch the video closely and see how both Gabe and Howard contract their rear delts to move the weight. It’s very easy to swing the weight on these, which defeats the purpose of this exercise. Take note of the weights they are using, as there is a good reason for it.
| Set | Super Set | Reps | Rest |
| 1-4 | Yes | 20/20 | 1 minute |
Straight arm pulldowns super set with behind the neck lat pull downs
This exercise should leave you with an incredible pump at the end of the back workout. Gabe tossed in a super set of behind-the-neck lat pulldowns on the very last set. He went until failure around 15 reps. If you’re feeling spunky, go ahead and toss that in!
| Set | Super Set | Reps | Rest |
| 1-3 | No | 20 | 1 minute |
| 4 | Yes, with behind the neck lat pulldowns | 20/failure | None for the super set |
Final thoughts on this back workout
As Gabe mentioned in the video, there was a lot of highly concentrated movements in the workout that take some serious mind-muscle connection to pull off properly. When trying something new like this, be sure to start with a weight that allows you to make minor adjustments to your form for the first set or two. That way, you fully make that mind-muscle connection and can find the correct positioning/form that allows maximum tension on the targeted muscle group.
