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Old 09-20-2007, 10:17 AM
Doug Funnie II Doug Funnie II is offline
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Join Date: May 2006
Location: still watching vh1
Posts: 616
Default Re: Recommend a sixth exercise

I'd add in stiff leg deadlift to bent over barbell row.

The stiff leg deadlift portion should work your hamstrings, lower back, and glutes, which is important because if you overdevelop your quads without strengthening your hamstrings you could pull one easily.

The bent over barbell row will keep working your lower back, as well as lats, middle back, and biceps.

Everybody is different, but for me pullups alone is not enough to really fatigue my back, especially with only 5 sets.

The motion is basically:

With an overhand grip pick up the barbell, hands slightly wider than shoulder width. With knees straight, but not locked, slowly lower the weight as low as you can while still keeping your back straight (but not arched). To do this properly your butt will need to stick out. At the bottom with your torso almost parallel to the floor perform a row slowly and controlled, thinking about pulling your elbows behind you. Lower the weight and slowly stand back up straight, focusing on pulling with your hamstrings as much as possible.
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