My typical BACK-WORKOUT

Hi guys, also today I want to take you on a workout. After I have already shown
you how I train legs and chest in the gym, today it’s the turn of the back. Be
curious and learn with me how you can make your workout particularly effective
and efficient.

Warm-Up

As usual, I warm up with 10 minutes of cardio before I start the exercises.
We train very early in the morning today, because we still have a lot on the
agenda. In addition, this is also great for the body, because your body will burn
more calories throughout the day. So I can only advise you!

ABS – Sixpack Workout

Since we are still in Mallorca and the weather is good today, I will show you my
typical ABS exercises in the outdoor area of the gym. First we start with some leg
raises. To do this, I hang onto the scaffolding and move my legs up and down
again and again. Here I try to get up and then very straight down. But if it is too
hard for you as a beginner you can just move up your knees to the level of the
belly button. Here you do not necessarily have to count the repetitions because
we only work with your own body weight. Here the motto is: The more the more
effective. But do not overdo it, because we are just starting the workout and still
need power for the other exercises.
Alternatively, you can also grab a mat and lie on your back, stretch your legs to
the sky and also now perform the same up and down motion. It’s more
strenuous with your legs stretched out than with them bent. Depending on the
difficulty level, you can choose between the two variations.
After I finish with the hanging leg raises I continue with sit-ups, followed by lying
leg raises and Russian twists. Here Superset means: perform as many
repetitions as possible, because we also work here with all exercises as already
explained above, with our own body weight.


ABS Workout (4 Sets):
hanging leg raises (super set)
sit ups (super set)

lying leg raises (super set)
russian twist (super set)


I love activating my abs before a workout because I’m already focused and can
target the body part I want even better. I used to do my ABS workout at the end
but then I couldn’t concentrate on the muscles so the order I show you today is
the most effective for me. To achieve a similar form as me, I can only give you
the way to do more and more repetitions, instead of increasing the weight.


Following my four exercises, I do planks. First straight and then sideways. The
point is to keep the body in the same position as long as possible. During the
exercise, the butt must be at the same height as the back the whole time,
otherwise you will sag and not be able to effectively use your muscles. I always
hold for 2.5 minutes for the regular planks and 30 seconds for the lateral ones.
The good thing is that through the exercise we have now already warmed up the
shoulders, which we also need for the back workout.

Back Workout

Now I go back in and start
my back workout with some lat pulls on the machine. When I do back workouts I
am not very stuck in my routine. Sometimes I also start with some chin ups and
pull ups.

warm up Set: less weight (10-12 reps)
first set: 83 kg (less reps)
second set: 83 kg (less reps)
third set: less weight (many reps)

For my lat pull I use a wide bar. Here it is important to be very upright and not
move your back too much. Again, I follow the pyramid principle of weight
distribution and start with little weight which I then increase. At the end, as
always, I do another set with little weight to once again push my muscle as hard
as I can. But you already know that.
Here, it’s super important to make sure your elbows don’t stop in the front when
you go to the back. They must always be positioned at the back. This will allow
you to better target the upper lat, because afterwards we will do very tight lats
to target the other muscle groups. So it’s important to target the upper lat here
to get the full range of motion.

As just announced, we now change the grip on the cable pull to do lats in a
tighter grip. Here we also did two sets with 83 kg in 5 repetitions. We left out the
warm-up set with a few weights because we did both exercises directly after
each other. After that we did a drop set where we went down to 59 kg and as the
last set we did many repetitions (12 to 15 pieces) with little weight.
In general, with all exercises it is important to focus and concentrate and rather
take less weight and have the right execution.

Next, we do the Arrow exercise. Unfortunately, you can’t always do this, because
the machine for it is not available in all gyms. But when I have the opportunity I
always do the exercise because here you can hit the muscles particularly well.
For the right positioning you have to lean back a little bit on the machine.
Another tip is to always include a few concentrate pushes here, i.e. to exhaust
each side individually.

Next, I do wide pulls. Here I do each arm individually. To get the perfect position
on the machine, I lower the seat a bit so I can really pull the weight back. Try to
move your elbow up here and straight back.
warm Up Set:

less weight (12 – 15 reps)
first set: 50 kg (less reps)
second set: 50 kg (less reps)
third set: less weight (many reps)

After that I do deadlifts. But not real deadlifts, because I try to concentrate more
on my lower back. For this I use the barbell. Here it is especially important that
you don’t bend your knees too much, but just a little bit.

first set: 80 kg (12 reps)
second set: 100 kg (8 reps)
third set: 100 kg (8 reps)
fourth set: 110 kg (6 reps)
fifth set: 60 kg (12 – 15 reps)

After that, I train my back shoulders. Here I try to sit quite high on the machine.
It is important that the arm is in line with the shoulder. As with the previous
exercise, you should also lean back a little. It is also important to avoid curling
your neck like a turtle. To prevent this from happening you can turn your elbows
upwards.

first set: much weight (less reps)
second set: much weight (less reps)
third set: less weight (many reps)

As a last exercise we train our biceps and neck with the dumbbells.

first set: much weight (less reps)
second set: much weight (less reps)
third set: less weight (many reps)


That’s it guys. I hope you like my routine and you can include some in yours. See
you soon !

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On my channel you will find videos about modeling, men’s fashion and style, men’s hair, health, fitness, overall lifestyle, and of course, my personal life. This includes my friends and family, so please be mindful of that and maintain a positive atmosphere in the comments section. Don’t forget to subscribe and make sure to hit that like button if you enjoyed the video!

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Twitter • https://twitter.com/fabianxarnold​

Website • https://www.fabianxarnold.com​

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– Contact – fabian@fabianarnold.com

My typical LEG-WORKOUT at the gym.

legday fabian arnold how to train

Hey guys, as already announced in my last video I’m in Mallorca right now. My videographer Michel is with me again and we opened a small workspace together with my friend Elias from www.dreamdestinationfilms.de /non paid Ad.

Besides all the work we have to make sure that we stay fit. I have already filmed my six-pack routine for you. https://youtu.be/ibayU72uWFw

Today it’s the turn of the legs. Have fun sweating!

This time it is not a home workout but we train in the gym.

Warm Up

To warm up, we start with some cardio. My favorite thing to do is to ride a bike. Today I start with 20 minutes at speed 12, but I generally never do much treadmill because I have knee problems and that puts too much stress on my knees.

1st exercise Squats

After the warm up we started with our first exercise: squats. To not overload our muscles we start with a set without weights, only with the bar.

To perform the exercise perfectly, I have a simple trick: Always use a towel to avoid the bar from hurting your neck. Normally there are some black rolls as well to avoid pain but for me it works way better with my towel. If you are wearing running shoes it is better to take them off to generate a more secure stand. In this exercise it is important to keep your back straight. To make this easier, it helps to look up a little while doing this. To put a little more pressure on your muscles you can bounce a little when you get to the bottom. In this way you will fully stimulate your muscles. It is also important to keep your knees behind your feet.

If you are training with a friend, you can use the time he or she is training to stretch a little. However, if your friend needs help, you can stand behind him or her during his or her session, so the back can’t slip into a bad position.

Now you can see a small overview of our training session. As I mentioned before, I like to start with no weight and then slowly tease my muscles out by increasing the weight. At the end I do one more set with less weight and exhaust any energy my muscle still possesses. In general, it is important to train until the muscle is exhausted. However, if you are still starting out, it is better to use less weight and make sure to perform the exercise correctly. This is effective and will lead to more success in the long run. It is also important to use clamps on the edge when squatting with a lot of weight. This way you can make sure that you don’t injure yourself during the exercise.

1. Exercise – Squats

  • First Set: With the bar (20 reps)
  • Second Set: 50-60 kg (12-15 reps)
  • Third Set: 80-90 kg (12 reps)
  • Fourth Set: 100 kg (8 reps)
  • Fifth Set: 110 kg (12-15 reps)
  • Sixth Set: 60 kg (12 reps)

2nd exercise Lunges

After that we got a small elevation to perform our exercise on. This not only trains the balance but also shapes the buttocks. As a beginner, make sure you start with less weight so that your balance doesn’t suffer.

In this exercise you take the bar like in the squats and do lunges forward. This way you train only one side of the butt which is very effective and exhausting. Also here it is important to go down straight, slow and stable. The execution is perfect if you have a 90 degree angle when going down. Since it trains only one side it is important to make sure that you have two repetitions in one set: One for left and one for right.

2. Exercise – Lunges:

  • First Set: 60 kg (10 reps each site)
  • Second Set: 60 kg (10 reps each site)
  • Third Set: 60 kg (10 reps each site)

3rd exercise Leg Hamstrings

After that, we continued with Leg Hamstrings. For this we used the device provided for this purpose. Here you can always orient yourself on the position of the bar. The bar must be positioned exactly above your ankles so that you get the best results. This is important, because otherwise the roller will rest on the Achilles tendon and can quickly cause injuries.
Throughout the exercise, you should look up a bit to get a straighter back.

4th exercise Leg Extensions

For the next exercise we use a machine again – the leg extension. Here it is important to sit up straight and make sure that your back is straight. The knees should protrude a bit above the seat. When you go down with the roller, your legs should be at a 90 degree angle. The same rule applies here: if you have less experience, use less weight.

There are two different versions of the exercise. You can stretch the feet or pull the feet to you.

4th exercise

  • First Set: Choose your weight (12 reps)
  • Second Set: Choose your weight (12 reps)
  • Third Set: Choose your weight (12 reps)

5th exercise

After that we started to train our calves. There are many different exercises for this. You can sit or stand up straight like we did. Here it is important that your upper body does not move, so it is very stable. The legs should be a little bent, not straight.

5th Exercise – Calves

  • First Set: Choose your weight (12 reps)
  • Second Set: Choose your weight (12 reps)
  • Third Set: Choose your weight (12 reps)

Should I take supplements?

After a workout, many people tend to take supplements, but this is not always necessary. With my normal food I already cover the necessary protein intake. The rule here is that you need 2g protein per KG. To grow a little stronger, you can of course use supplements for support. After training, it is advisable to take BCAA, for a faster recovery.

What should I eat before and after a gym session?

If you train in the afternoon or in the evening you should eat something before your training to have more power. But when I train early in the morning I quit breakfast and just have a banana afterwards. After a workout you should always eat something with sugar to help your muscles recover better and faster. Fruit is perfect for this.

I hope you could learn something and now you have even more motivation to go to the workout. In the next few days I will do a shoulder and back workout. Be curious.

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On my channel you will find videos about modeling, men’s fashion and style, men’s hair, health, fitness, overall lifestyle, and of course, my personal life. This includes my friends and family, so please be mindful of that and maintain a positive atmosphere in the comments section. Don’t forget to subscribe and make sure to hit that like button if you enjoyed the video!

– My Links –

Instagram • https://www.instagram.com/fabianxarnold​

Facebook • https://www.facebook.com/fabianxarnold​

Twitter • https://twitter.com/fabianxarnold​

Website • https://www.fabianxarnold.com​

—————————————-­­­­­­­———————————-­-­-­-­-

– Contact – fabian@fabianxarnold.com