Great video , love the quality and how you explain the movement and then show the movement.. Back workout video really helped me and my back like my lats showed improvement. Thanks for doing this great video.
Great videos man I’m getting back in the swing of things and you’ve helped tremendously, especially on the education side. If I could make one request maybe include an approximate time that it takes you to complete the full workout and how you approach resting between sets? It would help a ton of us still learning and trying to balance work/home. Regardless, thanks for what you’re doing Obi.
Please make a full arm video for thicker arm with full warm up and pre workout prep. I am loving your legs vids. I have seen a load of progress following them
FULL WORKOUT WARM UP SKI Forearms Peanut roll x 30-40secs both sides KNEELING REACH x 5 both sides BANDED MOBILITY x 10 MAIN WORKOUT Lats 4:20 1A: Face Pulls 2sets x 10reps @ 2-3sec Tempo 3rd set drop set (10x10) 4:36 face pulls tips retract, squeeze, pull, come back 5:20 TIPS keep squeezing your lat. Do not relax them. 1B: Lat cable pull overs 2sets x 10reps @ 2-3sec Tempo, 3rd set drop set (10x10) Biceps 6:29 Keep muscle under tension. Do not relax them. Find your angle 2A: Cable Bicep curls, 3 x 10 (3sec tempo) 2B: Cable Bicep curls, 3 x 8-10 (1sec tempo) TIPS 6:44 progress overload tip. Find your drop set weights 8:32 3A: T Bar Rows or DB rows sets x 10reps (2sec Tempo) 9:32 3B: Tempo Pull ups 3sets x 5reps (3-4sec Eccentric tempo) Biceps 10:43 4A: Barbell Bicep curls, 2sets x 10reps, 3sec Tempo 4B: Barbell bicep curls, 2sets x 10reps, 1sec Tempo Lat 13:03 5A: Lat Pull down 2 sets x 10 reps, @ 2-3sec tempo 3rd Set a Dropset (10x10) 13:42 5B: Close grip Standing High rows 2sets x 10reps, @ 2-3sec tempo, 3rd Set a Dropset (10x10) 16:36 6A: Single Arm DB Rows 2x 10 (each arm ) @ 2sec tempo 18:05 6B: Preacher Curls 2 x 10-12 (each side) @ 3-4sec Tempo 7:31 TIPS droplets. Find your failure weights
Your videos are PERFECT! Good demonstration, explanation, and information in every video! You stand out compared to other bodybuilders, because you stress time under tension and give demonstrations on what your talking about while working that muscle group!
Big thanks to you Obi for sharing such important tips and workouts. I’m starting to see huge changes following your videos - been training for many years and your workouts are most effective. Hard as hell but fully worth it. God bless you
I cannot not like your videos. Very enjoyable and beneficial for a lifter like myself. QQ: should I stretch everyday before workout or just one specific day should be dedicated for stretching?
Definitely yes. Some sort of stretching it will loosen you up and help you move through your workout more fluidly. I foam roll and stretch before every workout. As you get older you will realize this is very important.
really liked your explanation to each exercise .. every word was to the point and helpful to really understand how to properly do the best move to get the most of it Thank you
Hi Obi..love this workout..its works! I was looking for an excellent program and you my friend have delivered..I strength train most of my life, 11 years ago I start just lap swimming due to covid and pool closures I have returned to the gym and you have given me the program I need to succeed...looking forward to all your videos.....coming from a 61 yr old women Thank you!
Could you please explain that on 3rd set Dropset (10x10). In the 3rd set, Are we aiming to like doing one set and then, drop the weight do the second set and again then, drop the weight do the third set until to 10th set. This whole 10 set is equal to 3rd drop set(10x10). Please explain Obi :)))) Please...... :)
What do you recommend in the event that the machines aren't available? As someone who gets more satisfaction out of working out after work to prevent being rushed there's also the problem that its crowded. What do you suggest in lieu of these?
Wassup Obi, these videos are gamechangers for real! When you say A and B, should we alternate those sets (A,B,A,B,A,B...) or do all the sets from A, then all the sets from B? Thanks!
Hello ObiV, I’m loving your work outs. Honestly, I still haven’t finished any of your work out routine to the end(LOL). You’re a monster(thumbs up) I hit the gym after work (at night) then eat afterwards. Could you please do a video on food prep for late night eaters (after work out)
Great videos mate, love the focus on form, negative and time under tension. So important. I’d like to know how you put your supersets together. Are there different categories of superset you do ? Sometimes it seems like we’re training different muscle groups (chest/tris) , other times we’re doing 2 or 3 similar exercises eg range of pull downs. Ive always enjoyed supersets but they’ve always been a bit random. I guess I’m looking for some rules/focus to help create my own supersets and pair excersises properly.
So so informative! I literally rewatch your videos all the time **edit** JUST tried this, keeping rest to under a minute and it's soooo challenging! I loved it!!!
Besides some basic changes like pull ups first, do you think this is a good pull routine for lifter that are not lifting for years (you know, not complete beginners but still not really fit yet)
Love the videos Obi. When you do the dropset, do you just do a 3rd set to failure and then lower the weight 1 more time and do 10 more right afterward, of course reaching failure at 10 reps? Is that how the drop set is supposed to work?
Is it a good idea to use this plan for a long time (a few months) if you train push/ rest day/ pull/ rest day/ legs/ rest day? It turns out that pull day is once every 6 days. Is this training suitable for such a period of time between the next pull day? This workout looks sick, I can't wait for a day at the gym to try it out, thank you Obi.
Your muscles recover in 48 hours so many people do the pull/push/legs split to workout the muscle groups twice a week. But you can hit them only once a week too.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Remember speaking to you at the pursue fitness stand back in 2014 bodypower. Always knew you'd be successful. Very nice guy.
Soooo i had to re upload this as the audio was fudged up during the last upload on Sunday 😩
thank you 👍🏾
Thank you! The re-upload is most welcome.
Great video , love the quality and how you explain the movement and then show the movement.. Back workout video really helped me and my back like my lats showed improvement. Thanks for doing this great video.
😁
That t-shirt is siiiick! shout out to my generation lol #cartoonnetwork
Great videos man I’m getting back in the swing of things and you’ve helped tremendously, especially on the education side. If I could make one request maybe include an approximate time that it takes you to complete the full workout and how you approach resting between sets? It would help a ton of us still learning and trying to balance work/home. Regardless, thanks for what you’re doing Obi.
Your workouts are da BOMB. I love that you show us your extensive warmups and emphasize its importance.
Finally, someone who teaches correctly 🙌🏽🙌🏽🙌🏽
Tempo work really does make a huge difference! Feeling much more of a muscle contraction. Thanks obi!
I've become addicted to your videos and all the little advice that makes a difference in the movement. Thanks for all!
I don't even train back like that but the way you explain things must be extremely helpful for people who do.
Please make a full arm video for thicker arm with full warm up and pre workout prep. I am loving your legs vids. I have seen a load of progress following them
FULL WORKOUT WARM UP SKI Forearms Peanut roll x 30-40secs both sides KNEELING REACH x 5 both sides BANDED MOBILITY x 10
MAIN WORKOUT
Lats
4:20 1A: Face Pulls 2sets x 10reps @ 2-3sec Tempo 3rd set drop set (10x10)
4:36 face pulls tips retract, squeeze, pull, come back
5:20 TIPS keep squeezing your lat. Do not relax them. 1B: Lat cable pull overs 2sets x 10reps @ 2-3sec Tempo, 3rd set drop set (10x10)
Biceps
6:29
Keep muscle under tension. Do not relax them. Find your angle
2A: Cable Bicep curls, 3 x 10 (3sec tempo)
2B: Cable Bicep curls, 3 x 8-10 (1sec tempo)
TIPS 6:44 progress overload tip. Find your drop set weights
8:32 3A: T Bar Rows or DB rows sets x 10reps (2sec Tempo)
9:32 3B: Tempo Pull ups 3sets x 5reps (3-4sec Eccentric tempo)
Biceps
10:43
4A: Barbell Bicep curls, 2sets x 10reps, 3sec Tempo
4B: Barbell bicep curls, 2sets x 10reps, 1sec Tempo
Lat
13:03 5A: Lat Pull down 2 sets x 10 reps, @ 2-3sec tempo 3rd Set a Dropset (10x10)
13:42 5B: Close grip Standing High rows 2sets x 10reps, @ 2-3sec tempo,
3rd Set a Dropset (10x10)
16:36 6A: Single Arm DB Rows 2x 10 (each arm ) @ 2sec tempo
18:05 6B: Preacher Curls 2 x 10-12 (each side) @ 3-4sec Tempo
7:31 TIPS droplets. Find your failure weights
I’m highly confused on the 3rd droplets (10x10) am I literally doing 10 sets of 10?
@@woodsonmetellus1 no the x just means drop the weight
Time stamps are good but he put the workout in the description why did u need to do this?
@@leovulinovic914 think you answered your own question there fella
Does anybody know what do "A's" and "B's" in front of the workout mean?
He's warm up exercises is my main intense exercise.
Your accent convinced me to do this before you described the content
Tried this today. Amazing🔥🔥
Gonna be honest, best video on back I've ever watched ,quality content man
Swear down the the warm up looks like a stand alone workout
"like it owes you money"
boy i'm gonna use that
keep it up
Your videos are PERFECT! Good demonstration, explanation, and information in every video! You stand out compared to other bodybuilders, because you stress time under tension and give demonstrations on what your talking about while working that muscle group!
Your videos never fail to amaze me, trying this workout today, Thankyou!
Tried this. Awesome workout!! Where is the push workout?
Big thanks to you Obi for sharing such important tips and workouts. I’m starting to see huge changes following your videos - been training for many years and your workouts are most effective. Hard as hell but fully worth it. God bless you
Thank you for your great videos ! I really enjoy watching them
Love the vids @Obi Vincent, and love that you include warm ups too, a lot of other channels skip that bit.
Always great workouts. This is a lot of volume in this workout. Do you recommend all of these exercises in one workout or pick a few?
Thank you for the great content bro! 💪🏾 Very authentic and informative, cant ask for much more 🔥
Great video Obi , thank you for all this valuable information 🤝
I cannot not like your videos. Very enjoyable and beneficial for a lifter like myself. QQ: should I stretch everyday before workout or just one specific day should be dedicated for stretching?
Definitely yes. Some sort of stretching it will loosen you up and help you move through your workout more fluidly. I foam roll and stretch before every workout. As you get older you will realize this is very important.
Thank you Obi for the workout plan..loving the high rows...take care my friend!
Wow, this guys really really good. He knows his stuff! Definitely subscribing!
really liked your explanation to each exercise .. every word was to the point and helpful to really understand how to properly do the best move to get the most of it
Thank you
Great explanations! Sometimes I struggle to feel the muscles in my back contracting. Taking these tips with me tomorrow! 🤞🏽lol
Hi Obi..love this workout..its works! I was looking for an excellent program and you my friend have delivered..I strength train most of my life, 11 years ago I start just lap swimming due to covid and pool closures I have returned to the gym and you have given me the program I need to succeed...looking forward to all your videos.....coming from a 61 yr old women Thank you!
Excellent guide thanks sir
Im gonna start warming up like this man. Respect! Plus I need it😉
Bruh his videos are just too good
Could you please explain that on 3rd set Dropset (10x10). In the 3rd set, Are we aiming to like doing one set and then, drop the weight do the second set and again then, drop the weight do the third set until to 10th set. This whole 10 set is equal to 3rd drop set(10x10). Please explain Obi :)))) Please...... :)
What do you recommend in the event that the machines aren't available? As someone who gets more satisfaction out of working out after work to prevent being rushed there's also the problem that its crowded. What do you suggest in lieu of these?
Struck upon this video from recommendations. Really like the calm and detailed explanation of each exercise. Thank you.
I LOve your Videos and the Information!!!
Great tips Obi! Proper technique, Thanks!
Thx i will use the tips in the gym today 😇
Your workouts are awesome man i follow your routine all week. Thanks man 😊
I miss these videos!
Clermont Florida USA here. Ty!
Can you make a video of what you eat in a day?
Your best work to date. Very informative.
You're really inspiring. I'm on my way to be like you. Keep it up man and post beast workouts like thid one 💪
Man, how much time have you spent in order to finish Pull workout?
Excellent one
Wassup Obi, these videos are gamechangers for real! When you say A and B, should we alternate those sets (A,B,A,B,A,B...) or do all the sets from A, then all the sets from B? Thanks!
in the discription, there is no drop set on the cable curls,is this a misprint
What you said about lower trap activation is so true. Its how I'm getting mine to work better after nerve damage.
Hello ObiV,
I’m loving your work outs. Honestly, I still haven’t finished any of your work out routine to the end(LOL). You’re a monster(thumbs up)
I hit the gym after work (at night) then eat afterwards. Could you please do a video on food prep for late night eaters (after work out)
Great videos mate, love the focus on form, negative and time under tension. So important.
I’d like to know how you put your supersets together. Are there different categories of superset you do ? Sometimes it seems like we’re training different muscle groups (chest/tris) , other times we’re doing 2 or 3 similar exercises eg range of pull downs.
Ive always enjoyed supersets but they’ve always been a bit random. I guess I’m looking for some rules/focus to help create my own supersets and pair excersises properly.
Its hard for me to do most of these super sets cause of how busy my gym gets
Man shit the first channel that made me sub from the first video❤❤❤❤
You're a superstar !
Would it be okay to do the push workout on Monday and then this on Tuesday? And then repeat for Thursday and Friday?
So so informative! I literally rewatch your videos all the time
**edit** JUST tried this, keeping rest to under a minute and it's soooo challenging! I loved it!!!
Super hero
Should we do A and B or only one of them I don’t get it
i love the way you trian bro, i need to learn how to shrug my back & use TUT i barely be feeling my back tbh :(
Im confused... are these all supersets or is A for advanced and B for beginners?
Can someone explain me the meaning of dropset 10x10, please?
Amazing video! Keep posting more please 👍🏾
My gym is too crowded to do these warmups
thank you SO MUCH..you are amazing....hope u do very well in all your endaevors.....
You are the best bro . 🇳🇬💖
I'm looking forward to the Push workout video
@@oskarhuy links 👻
@@twinsz3498 can you please send me the link?
Are those A and B in every workout superset ?
Besides some basic changes like pull ups first, do you think this is a good pull routine for lifter that are not lifting for years (you know, not complete beginners but still not really fit yet)
Great video, Obi. Thanks for sharing. Question: I was half waiting for you to do deadlifts. Do you not do those as part of your pull routine?
Hey man , does it matter if you work out your bicep before working out your back ?
Can someone explain exactly what 10x10 hopefully before I hit this session
It means you do 10 sets of 10 reps each
@@watermelonhead6525 😂😂no it means 10 reps then drop the weight then do 10
What does it mean 3rd set dropset 10x10 ?
Love the videos Obi. When you do the dropset, do you just do a 3rd set to failure and then lower the weight 1 more time and do 10 more right afterward, of course reaching failure at 10 reps? Is that how the drop set is supposed to work?
yeah
love your workout vids
Where'd you get the design for your headphones
great vid
Great video and tips
Is it necessary to split push pull legs workout on 2 parts, or i can just do your 3 workouts you have posted with 1 rest day between them?
Is it a good idea to use this plan for a long time (a few months) if you train push/ rest day/ pull/ rest day/ legs/ rest day?
It turns out that pull day is once every 6 days. Is this training suitable for such a period of time between the next pull day?
This workout looks sick, I can't wait for a day at the gym to try it out, thank you Obi.
Your muscles recover in 48 hours so many people do the pull/push/legs split to workout the muscle groups twice a week. But you can hit them only once a week too.
How is rest applied?
Great video bro! Good explanations !!
Aren’t these too many exercises to do all in one day ?
#MASTEROBI great video thanks for all your knowledge Obi 😃👍
What does he mean with 1A and 1B, 2A etc
Why are you the only one in the gym?
What is that you have on your shoulder?
Please could somebody explain me what does 10x10 mean? Does it mean one single dropset contains 10 sets of 10 reps?
Don’t understand the drop sets , 10 sets x 10 reps ?
Beasttt!!
Rest time between sets?
Thank you
Does the drop set (10×10) mean ten sets of ten reps?
Thankkkk youuuu
FInally! lets get it!
What is the thing with the snake on your shoulder? Looks really weird
What is a suitable rest period between sets?
Yo Bro Nice video!! Doing ur workouts every training. Can u make a full day of eat ?
Do you do first all sets of 1A before going to 1B? or do you intercalate?