Have you ever seen Bruce Lees lats? Insane!
Bruce Lee developed many workouts during his career and not all have been documented. However, he did keep good training notes, and it is from these that we know about the Bruce Lee Exercises and Workouts. He divided his routine into specific martial arts training to enhance his martial arts prowess, i.e. weight training, calisthenics, cardio fitness and stretching.
Each day Bruce would train to improve his physique and his martial ability. However, he also stated that it was important to never train the body so hard on any given day, to the point where the body is too weak on the following days to train more or to fight.
And for those of you that don’t know what a Lat is, todays the day to learn.
Latissimus Dorsi muscles (also known as the Lats)
The lattisimus dorsi ( or Lat ) is a large muscle with a very broad origin on the vertebrae and ribs of the mid to low back, tapering into a narrow insertion on the anterior (front) of the head of the humerus bone of the arm. From the surface, this muscle runs in a mostly vertical fashion up the sides of the back giving the upper body its “V” shape. All of the muscle fibers in the latissimus dorsi are virtually parallel, making the entire muscle function with the same action on the arm. You cannot train “parts” of the latissimus dorsi. Now that we know that, let’s get into my back and shoulders workout.
Bent over bar bell rows
2 sets of 10 reps @ 70lbs
1 set of 10 reps @ 75lbs
Iso Lat row machine
1 set of 10 reps @ 192lbs
2 sets of 10 reps @ 242lbs
Weighted pull ups ( Belt with 35lb plate)
4 sets of 8 reps with 35lb plate
1 burnout set ( go till you fail) with no weights, I got 23 reps.
Weighted back extensions
3 sets of 10 reps with 45lb plate.
Arnolds superset with shrugs
3 sets of 10 reps @ 40lbs (dumbbells)
Go right into shrugs
3 sets of 15 @ 40lbs
Tomorrows is a cardio/off day, maybe ill just run the boardwalk. Friday Bis and tris.