The SHOULDERS, CORE, and LEG WORKOUT - In JUST 1 EXERCISE! @athleanx

Updated September 2026, 1 week ago

The SHOULDERS, CORE, and LEG WORKOUT - In JUST 1 EXERCISE!

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$The PERFECT Back Workout (2025 EDITION) With the return of the perfect workout series, I am updating the perfect back workout to give you the best back workout you can do. The biggest difference is that I am giving you not just one, but two perfect back workouts for you to try that are not just randomly thrown together, but are based on science. While this perfect back workout is based on science, that doesn’t mean it is simply married to the latest research fad that everyone is jumping behind and throwing all other techniques out the window. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research. Now, the perfect back workout based on science should consist of exercises not just for the lats and the traps but other important muscles of the back as well. That said, even that doesn’t make the back workout complete. In order to round out your back with a well rounded, perfect workout, you need to fill in the gaps of what is lacking on those popular back exercises and put science in your training. The problem with lat focused training isn’t just that it simply trains a fraction of what the back muscles are capable of but also that many people choose repetitive exercise that work the back in the same plane. For instance, if yo look at the pullup and lat pulldown, you will see two major vertical pulling exercises that while not bad to perform in the same back workout, overlook the importance of horizontal pull if nothing else is done. We also know, thanks to science, that hitting the back twice in a week is going to be better than once a week, which means we can include more opportunities for different planes of pulling as well as the ability to hit the smaller muscles of the back. So what does the perfect back workout look like? Perfect Back Workout 1: Scap Pulldown Primer 1-2 x 10-15 (sub max) - This is to warm up the shoulder girdle and scapula. -Make sure that this is extremely sub max effort. You do not want to be fatiguing your muscles by the end of the exercise. Seated Cable Rows (elbows wide): 3 x 5-8 FF - Take this exercise to failure, which can be done safely because of the application of the cable. - Keeping your elbows wide and pulling to a higher point on your torso will involve more of the rear delts and upper back muscles as opposed to the lats. Lat Pulldowns (narrow grip): 3 x 10-12 + Partials - Use a narrower grip or a triceps pushdown bar to make sure that you are activating the lats more than anything else. The narrow grip will bring your elbows out in front of you which will emphasize the lats on each rep. - Once failure is reached, continue to eek out a few more partial reps as we know that partial reps after reaching failure produce more growth. Straight Arm Pushdowns: 2-3 x 8-10 + Eccentric Only Reps - Once you reach concentric failure on the straight arm pushdown, simply row the handles towards you, triceps push it down, and then try to control the eccentric lowering of the weight stack. Repeat this process until you’ve reach eccentric failure. 1.5 Rep DB Pullover Ladder: 1 x Failure - On the bottom end of the 1.5 rep pushup, you will be holding in the stretch position for an ascending ladder. Rep 1 = 1 second hold, rep 2 = 2 second hold, etc. - Exploring stretch tension is a good way to increase hypertrophy, especially if it’s not something you do currently Bodyweight/Banded Pullups: 1 x Failure - Start with bodyweight pullups (if you can, otherwise start with the band assisted pullups) and perform reps to failure. Once you reach failure, perform band assisted pullups to failure and then start attempting partial repetitions to failure. Watch the video for the second perfect back workout as it will round out the training you will need to do to completely hit the muscles of the back over the course of the week and reach the ideal amount of frequency / volume. Here are the relevant studies used to build this perfect chest workout: - https://pubmed.ncbi.nlm.nih.gov/27102172/ - https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543 - https://journals.lww.com/nsca-jscr/abstract/2022/02000/muscle_failure_promotes_greater_muscle_hypertrophy.8.aspx - https://www.researchgate.net/publication/380851058_Resistance_training_beyond_momentary_failure_The_effects_of_lengthened_supersets_on_muscle_hypertrophy_in_the_gastrocnemius - https://pmc.ncbi.nlm.nih.gov/articles/PMC9935664 The PERFECT Back Workout - http://athleanx.com/x/perfect-back-workout-2025 Subscribe to this channel here - http://bit.ly/2b0coMW If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.$

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