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- [Bryan] 50 is not the end. You can still get into the best shape of your life and pack on badass muscle and strength. I'll give you everything you need to build the muscle your body needs and wants safely and efficiently. Let's muscle up to 50 together. Alright, now we're going to go to pull day hamstring focused and we're gonna start things off with a warmup drill called a single leg RDL. (upbeat music) We can also use this as a main weight training exercise, but for our purposes we're just gonna do one set per side as a warmup. Support the bench like so. What we're gonna do is kick back like so. Feel in the support leg, that contraction. And obviously where my hand is is where you could normally be holding weight. So eight to 10 of these per side. There's two there's three. Four. Five. Six. Seven. Eight. Alright, now let's get to it. First big lift is a rowing variation. Love rows. This is an incline elbows out dumbbell row. We're doing this on the incline bench. That means we're you're gonna spare the lower back potential injury, and allows us to move some pretty good weight. In this particular variation, we're gonna have the elbows flared out so that recruits your posterior delt and upper back. Basically the top of your chest is poking over, arms fully outstretched, and now it's row up with the elbows flare. Great. Just to mid back. That's one. Two. Three. Four. Full stretch. Five. Six. Seven. Eight. Nine. And 10. You rest for a minute between sets. And again, you have the luxury of the support, so don't be afraid to use heavier loads here. But again, the key with this particular variation is an elbow flaring. You'll really notice the difference, especially along the posterior delts back to the shoulder and the traps and rhomboids, it's a really different feeling. It feels great actually, but it's, it is a lot harder than the non flared version. In terms of incline angle, you don't want it to be too far upright 'cause then you turn it more into a vertical pole, forward to like a modified upright row. You kind of want to have that sweet spot so you're nicely supported but you're not lying flat and you're certainly not straight up and down. So 45 degrees is fine. Next set. Start from a dead hang and elbows out. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. And 10. I just love it. Great. Get a really, really good strong contraction in the back and absolutely nothing in the lower back. So really safe, effective lift. Does doing a lot of rowing help the posture? Well, posture is kind of difficult to train, but you certainly can strengthen those muscles, which will aid in maintaining a good posture. And from a bodybuilding benefit, developing these muscles back here has a really noticeable effect on the physique. Just gives the shoulders more of a 3D look, as well as the upper back when it's developed, looks really impressive. But the main thing is it just feels great in the shoulders. Alright, that's a minute. Last set. Let's get going. 10 reps. That's when we're gonna go strong. Start from a dead hang. And one. Two. Three. Nice explosive reps. Four. Five. Six. Seven. Eight. Nine. And 10. All right, that was three sets of rows. Now we're gonna go to for the lower body. Three sets of alternating reverse lunges or goblet position. Going directly into a goblet squat. So we start with moderately heavy dumbbells, hold it in that goblet position like so. Feet shoulder width apart, chest up, and take a nice step back down. Knee touches the floor and up. That's, and alternate legs. That's one. That's two. That's three. That's four. Five. That's six. Now your safe position, feet still slightly wider than shoulder width. Turn the toes slightly outward for here. Now you're gonna break into a goblet squat. So break at the hips and sit back and up. One. Two. Do eight to 10 reps here. Three. Four. Five. Six. Seven. And eight. You only heavy weights when you combine your exercises like this. Alright, we're gonna rest a full minute, huh? And go repeat the super set. In terms of the reverse lunge, how far back do you stride? Again, whatever's comfortable. Typically a longer stride, it's gonna be a little bit harder as well as tougher to balance. But just do the best you can and you want to do them alternating as opposed to one side versus, and then do it the other side but keep these moving quickly. The goblet position is so versatile because again, you could do multiple exercise variations like whether it's lunging or squatting and it's just very, very shoulder friendly. And I like exercises where it's impossible to hurt yourself, and a goblet squat is one of those. Okay, it's going time. Six per side of the reverse lunge. Let's start with the other leg this time. That's one. That's two. That's three. That's four. That's five. That is six. All right, no rest. Slightly wider stance now through the toes out and break the hips and squat down. One. Two. Three. Four. Five. Six. Two more. Seven, and eight. Woo. Alright, rest a minute. We're gonna do one more of these. In terms of squat depth, I'm a big believer in going as low as you comfortably can, as well as what your mobility will allow. So if you're able to go right deep into the hole without excessively rounding the lower back, great. And in fact the goblet squat will usually allow you to get quite deep but you don't want to be in a position where you're rounded like so at the bottom you're just, you're not really training the squat pattern anymore. You're just, you know, flirting with injury. Okay. (breathing heavily) Alright, last one. Six per side, goblet position. All right. And... That's one. That's two. That's three. That's four. That's five. That is six. Okay, almost done. Feet slightly wider, shoulder width. Toes slightly turned outward. Breaking at the hips first. Bend at the hips, lower down. Knees out and up. That's one. Two. Three. Four. Five. Three more. Six. Seven. Eight. Ooh. Alright, we rest a minute, and then the last pairing. We're gonna finish things up with some stuff for the posterior delt and the traps. And it's called a trap three raise. And we go directly into a rear delt fly. So trap three raise is a pretty delicate lift. You have to do it right. And what you wanna do is get onto the incline bench. Much like the supported row we were just doing, same thing. Chest above the top of the bench. Now the elbow's outstretched fully. I wanna slightly rotate them out like so. And then what we're gonna do, the first part of the movement is you retract the scapula. You remember that pushup plus for the warmup? It's kind of like that, retract the scapula and then it's come up at around 45 degrees, depending on your mobility, and then back down. But this first part is crucial. You gotta retract the scapulae. Think about putting your shoulder blades in your pocket, kind of. So you retract, put 'em in your pocket, come up to 45 degrees and down. So up, 45, down. Up. So we're gonna do eight to 10 of these. That's four. Five. Six. Seven. Eight. Nine. Last one, 10. Okay, you're in this position, just gonna go into a rear delt fly. So all you're doing is just raising the dumbbells out to the side, slight bend in the arm and going slightly forward, you're gonna do, just do 10 reps here. That's three. Four. Five. Six. Seven. Eight. Nine. 10. We're gonna rest for a minute and then repeat. I absolutely love the trap three raise because it just feels so good, especially as you get older. You just naturally over time you start to hunch over, even if you're mindful of your posture, even if you get up a lot at work. Finally just start to hunch over more. And this, it feels like it reverses that. But again that key is that initial scapular retraction and then raising the weights up. You don't wanna fling 'em up or muscle them up. You want a nice, smooth, deliberate action. So we feel that certainly in the back of the shoulder, the posterior delt, as well as in the traps, in that lower trap. And the more you isolate and control the motion, the more you will feel it in those target areas. Alright, last one. So chest is slightly over the bench. Nice full dead hang of the dumbbells, rotate the palms slightly out. Retract and up at 45 degrees. That's one. Up. Two. Three. Scapula. Four. Five. Six. Seven. Eight. Nine. One more. 10. Okay. And directly into that rear delt fly. So now the palms are facing each other and we just go. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Woo. Alright, thanks for joining me on pull day. See you next time.

This Max Muscle at 50 Workout Will Build Your Back, Hamstrings, and Biceps

The Max Muscle at 50 Pull Day Workout: Back, Hamstrings, and Biceps Focus

Warm Up

Single-Leg RDL

Block One

Incline Wide-Grip Row

Block Two

A. Alternating Reverse Lunge

B. Goblet Squat

Block Three

A. Trap 3 Raise

B. Rear Delt Fly

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