chest and back workouts at the gym 21's Workout For BACK (7-7-7)

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Watch the 21 CHEST WORKOUT at:
http://www.youtube.com/watch?v=2_t3Ta...

Watch the 21 SHOULDER WORKOUT at:
https://www.youtube.com/watch?v=o1O8v...

Watch the 21 BICEP WORKOUT at:
http://www.youtube.com/watch?v=xYmX38...

Watch the 21 TRICEP WORKOUT at:
https://www.youtube.com/watch?v=ZhZhh...

Watch the 21 BACK WORKOUT at:
https://www.youtube.com/watch?v=8t_Qb...

Watch the 21 LEG WORKOUT at:
https://www.youtube.com/watch?v=kyszd...

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In this back workout routine we're going to use a unique training method that you may or may not have used before that's called 21's, also known as 7-7-7.

The basic theory is that you'll break down each set into 3 mini sets of 7 reps and use a different range of motion for each set of 7 reps.

For example:
- 7 reps in the bottom half range of motion.
- 7 reps in the top half range of motion.
- 7 reps using a full range of motion.

To show you how this works lets use the lat pull down as an example.

- You're going to do a total of 21 reps non-stop, but you'll break the set down into 3 different ranges of motion.

- Start with 7 reps in the bottom half of the lat pull down. Only pull the bar down until your elbows are bent at 90 degrees and then extend your arms back until they are straight.

- After that immediately do 7 reps pulling in the top half of the lat pull down. Pull the bar all the way to your chest, but only lower half way down, stopping when your elbows are bent at 90 degrees.

- Finish off with 7 full range of motion reps, from full arm extension all the way to a full peak contraction touching the bar to your chest.

This is certainly not a new concept, 7-7-7 or 21's has been around for decades, but they work like gangbusters for increasing your time under tension and stimulating new muscle growth.

On paper this may seem simple enough, but trust me it's A LOT harder than it seems. The longer rep counts combined with three different ranges of motion will challenge your strength and stamina. Realize up front that you will NOT be able to lift as heavy in this fashion as you would with "normal" sets. So make sure to start off light and progress gradually with each workout.

In this routine we are doing:

Wide Grip Lat Pull Downs:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

Underhand Grip Lat Pull Downs:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

Low Pulley Cable Rows with the rope attachment:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

Seated Hammer Strength Rows:
1-2 warm up sets of 10 full range of motion reps.
3 working sets of 21's

Hyper Extensions:
Perform sets of 21's until failure.

chest and back workouts at the gym 21's Workout For BACK (7-7-7)
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