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.
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
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
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
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
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.
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...... :)
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)
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!
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.
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?
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!!!
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?
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
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?
Finally, someone who teaches correctly 🙌🏽🙌🏽🙌🏽
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.
Tried this today. Amazing🔥🔥
Tempo work really does make a huge difference! Feeling much more of a muscle contraction. Thanks obi!
He's warm up exercises is my main intense exercise.
I've become addicted to your videos and all the little advice that makes a difference in the movement. Thanks for all!
Swear down the the warm up looks like a stand alone workout
Your accent convinced me to do this before you described the content
Tried this. Awesome workout!! Where is the push workout?
Excellent guide thanks sir
"like it owes you money"
boy i'm gonna use that
keep it up
Gonna be honest, best video on back I've ever watched ,quality content man
I LOve your Videos and the Information!!!
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
I don't even train back like that but the way you explain things must be extremely helpful for people who do.
Thank you for your great videos ! I really enjoy watching them
Your videos never fail to amaze me, trying this workout today, Thankyou!
Thx i will use the tips in the gym today 😇
Thank you Obi for the workout plan..loving the high rows...take care my friend!
Great video Obi , thank you for all this valuable information 🤝
Im gonna start warming up like this man. Respect! Plus I need it😉
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?
Bruh his videos are just too good
Wow, this guys really really good. He knows his stuff! Definitely subscribing!
Great tips Obi! Proper technique, Thanks!
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!
Excellent one
Love the vids @Obi Vincent, and love that you include warm ups too, a lot of other channels skip that bit.
Your best work to date. Very informative.
Thank you for the great content bro! 💪🏾 Very authentic and informative, cant ask for much more 🔥
Clermont Florida USA here. Ty!
Great explanations! Sometimes I struggle to feel the muscles in my back contracting. Taking these tips with me tomorrow! 🤞🏽lol
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
Can you make a video of what you eat in a day?
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
Your workouts are awesome man i follow your routine all week. Thanks man 😊
great vid
I miss these videos!
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.
Great video and tips
You are the best bro . 🇳🇬💖
Amazing video! Keep posting more please 👍🏾
Struck upon this video from recommendations. Really like the calm and detailed explanation of each exercise. Thank you.
love your workout vids
Great video bro! Good explanations !!
You're really inspiring. I'm on my way to be like you. Keep it up man and post beast workouts like thid one 💪
I'm looking forward to the Push workout video
@@oskarhuy links 👻
@@twinsz3498 can you please send me the link?
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!
You're a superstar !
Where'd you get the design for your headphones
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...... :)
Beasttt!!
Man shit the first channel that made me sub from the first video❤❤❤❤
thank you SO MUCH..you are amazing....hope u do very well in all your endaevors.....
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?
Man, how much time have you spent in order to finish Pull workout?
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)
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!
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.
Obi do you have a legs work to with this pull workout
#MASTEROBI great video thanks for all your knowledge Obi 😃👍
Are those A and B in every workout superset ?
How is rest applied?
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?
What you said about lower trap activation is so true. Its how I'm getting mine to work better after nerve damage.
My gym is too crowded to do these warmups
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 :(
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
Rest time between sets?
Can someone explain me the meaning of dropset 10x10, please?
Should we do A and B or only one of them I don’t get it
Obi what do the drop sets (10x10) mean?
Watch his other back/pull video it explains it a bit
in the discription, there is no drop set on the cable curls,is this a misprint
Super hero
What is that you have on your shoulder?
What does it mean 3rd set dropset 10x10 ?
Yo Bro Nice video!! Doing ur workouts every training. Can u make a full day of eat ?
Hey man , does it matter if you work out your bicep before working out your back ?
Are u ever in Atlanta
Im confused... are these all supersets or is A for advanced and B for beginners?
Does anyone know where those headphone cushions are from?
EarHugz
Thank you
Are 1)a 1)b for example supersets?
Would it be okay to do the push workout on Monday and then this on Tuesday? And then repeat for Thursday and Friday?
What is a suitable rest period between sets?
Song?
Its hard for me to do most of these super sets cause of how busy my gym gets
Nobody:
ABSOLUTELY nobody:
Obi: SQUEEZE YOUR LATS
Aren’t these too many exercises to do all in one day ?
do you actually do the amount of sets you write in the video or do you do more/less?
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!!!
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
What does drop set 10x10 mean?
Hey, what version of Bose are those and where'd you get the additions to it please?
Muito bom o vídeo mano, vc é demais 🇧🇷✌️
What does he mean with 1A and 1B, 2A etc