BACK DAY COMPLEX: Wide to Narrow Pull-Up Superset 💪 3 Supersets 10 Wide Grip Assisted Pull-Ups 10 Narrow Grip Assisted Pull-Ups Rest 90 sec between sets and increase in difficulty. One of my favorite complexes from our Machine Head program. Why the grip variation? Each grip targets your back differently. Wide grip emphasizes your upper lats and creates that coveted V-taper, recruiting more of the teres major and outer lat fibers. Narrow grip shifts the focus to your middle back and lower lats w

💥BICEP & BACK SUPERSET💥 Hammer curls —> Bent over d-bell rows Hit these two lifts back to back with NO REST 👉🏼BENEFITS OF SUPERSETS👈🏼 • Time efficient • Burns more calories • More time under tension • Boosts muscle production 👇🏼FAT LOSS/TONE👇🏼 • 3 supersets (45 sec rest after each superset) • 12-15 reps each lift 👇🏼MAX MUSCLE GROWTH & STRENGTH👇🏼 • 4-5 supersets (2 min rest after each superset) • 6-8 reps each lift | Tyler Nolan

6.7K views · 148 reactions | Smashing arms today  Nothing beats a solid bicep & tricep superset — front to back, filling the sleeves and locking in that insane pump.  Stay consistent, stay hungry  | Bradly Castleberry | Facebook