FAKE A SMALLER WAIST BY TRAINING BACK!

Welcome

back

to witness, it's a beautiful day to be alive for a nineteen witness today. I'll take you through a complete pulling workout, which means we'll focus on our

back

, our biceps, and our rear delts. I got really good feedback on my last glute workout everyone wanted more workouts here she is a complete rear biceps and rear delts workout. I'm very excited about that. I hope you like it, it's time to go to the gym, but first an outfit of the day, it's time. for the outfit, okay, listen, my room situation has gotten worse since you last saw it.

I can feel your judgment through the phone right now, through the screen, through the camera, I can feel the judgment, okay, I don't have time to clean this up. Right now, okay, the witness has me a little busy, here's the outfit of the day, we're pink and pink vibes, which is just my aesthetic lately, so this sporty Lululemon boost, I have no idea What is it called, it is the extreme low-cut neckline that has the least support. I've ever had a kickback, but listen, these are new Jim Shark leggings. I think they are called studio leggings.

I don't know, all I know is that I don't think they're out yet, but I'll let you know when they are. I'm out, pick up my gym bag, listen, listen, I have all the essentials here, you know, I have my hydro flask. Oh, full of water, little h2o to help me in this

training

, you know, I'm saving my favorite room, never your room, you're my. date I'm going to do my pre-workout I have my gym bag and I'll TSG oh come on ooh new thing now Karen that's very exciting for me pepper spray gel protect yourselves ladies I saw this tweet that went viral about a girl who they were still outside in the target parking lot and it put me on high alert so now on my keychain I have my pepper spray gel protected, pick it up and spray a seat belt cutter and a window breaker, you know, you try to catch me in the supermarket you can . t I will open the window, break it and cut myself to remove the seat belt.

Stay safe, okay, I have one of my gym bag, my purse, and my car, we ladies have to stick together, okay? I'm going to prepare my pre-workout and I'll see you in the gym taking this workout with a lat exercise. These are your bibs. You make them grow well and gives the illusion of a

smaller

waist

. It's my favorite tip of the day. That's why I say never skip the day before. Oh, I'm starting on the lat pulldown machine. We were going to do four sets today starting with a single-arm lat pulldown, so for a single-arm lat pulldown, you're going to be doing the exact same movement as a lap pulldown, except at the end of that repetition, instead of completing it with both arms, where you would pull the bar directly towards your collarbone, here you will stop halfway and pull the bar. the rest of the way with one side, which is really going to isolate that single lat here, so pulling down with both arms once you get halfway, emphasis on just one arm on the way down, toward the half and up with both arms, I find that the emphasis on one arm allows you to pinch a little more at the bottom, so really pull down, squeeze hard, feel that pinch and release nice and slow all the way up and in a lat pulldown where you want to focus on bringing the bar directly to your collarbone, make sure to push your head back a little so that you scrape your nose and chin on the way down after finishing with eight single-arm emphasis, Holy lateral pulldown, I give up the name for emphasis is on each side, eight repetitions in total, finish with five rolls down without the emphasis on a single arm, that is, 13 repetitions in total.

We're doing this four times between these series. I like to take a good break for one to two minutes, drink some water, no. Don't use your phone, okay, the mini, take your phone, now a minute break becomes a fifteen minute break. You know, listen, that's my biggest disadvantage. You know, move on to a superset. A superset is when you combine two exercises in a row. don't rest between them, rest after completing both, so our first exercise in this superset is the kayak paddle, so you need a cable machine for this superset. Here I am using a straight bar attachment for a kayak rope. targeting our lats, I learned about kayak paddles probably two years ago and they're still to this day my favorite back exercise, so all right, making sure to rotate your hips, lean forward, keep your back nice and straight. , core tight and engaged, we're doing 12 reps, so six on each side.

I can't stress it enough when it comes to back exercises, please take your time, focus on each movement you are doing, the stretch to pull the pinch at the bottom. I didn't really start. Seeing crazy differences in my back until I slowed down took time and I really focused on the muscle I'm working, so I think carefully about that muscle with every rep I do. The second exercise in the superset is a great achievement. low row underneath, so you're still using the same straight bar attachment, the cable should stay exactly the same, you're going to turn your hand so your palms are facing you, big stretch at the top, pulling down, I focus on carrying that bar. to my belly under my breasts and my belly right here and this is where I focus on pulling the bar, a big stretch at the top, a big squeeze and pinch at the bottom, but there are supersets like this, still I'm taking a good 1 to 3 minutes. rest in the middle really listen to your body if you feel like you need more time then take a sip of that water, okay.

I want you to get enough rest so you can complete the next set with the same power and focus that I gave you that first set, so the last cable exercise we're doing facelifts. Now remember that on a stretch day we not only work our back and biceps, but we also work our rear delts. I neglected my rear delts during the first few years of lifting and I have never regretted this exercise anything else in my entire life. You want to swap out the straight bar attachment for a face pull rope attachment. I want you to move your thumbs away from you, grab the rope and pull like this so your thumb should be pointing away from you instead of towards you, so we're doing 15 reps here.

Thumbs point away from you. I want you to focus on bringing your elbows out and back. This is a posterior deltoid. I think it's a little harder to really focus on the rear delt and fill it where it should be, so sometimes I have people tap on my rear delts when I'm lifting. I tell them to make them tap there and understand which muscle you should be working, it changes the game, so 15 face pulls remember to pull out and back, the middle of the rope should be very close to your nosy. I also like to work out with my camel machine at the beginning of my workout, so if it takes me a little longer to get a cable machine, at least it's not towards the end of my workout and then I sit and wait 20 minutes for the cable machine and when I get a cable machine I no longer want to finish my workout so that's a little tip or trick.

I always try to do my cable work at first so it doesn't affect my workout as much as waiting for a cable machine in the middle of my workout. Now we are moving forward in a straight line. In bicep curls, I'm now using an EZ bar. Many gyms do not have these. You can also use dumbbells. You will have your palms facing outwards and you raise the biggest piece of advice I can give you. has completely transformed my biceps is to stop doing cheat reps that I have done for so long. I want you to focus on getting the full stretch in a bicep curl and something that has helped me do this is flexing my triceps on the down, so I used to come here and then do bicep curls, but now I focus on pinching and flexing my triceps at the bottom before coming back up with my biceps, not only do you work the triceps a little bit, but then To make sure you get that full range of motion, we have one more superset in this workout and a little bit of bicep burn Now at the end we are halfway to the superset, once again we are focusing on your rear delts so I am grabbing an EZ Bar like I did for the bicep curls or you can also use dumbbells for this exercise.

This is the wide and tall inclined row. You want your hand placement to be very wide and your palms facing you, remember to have them hinged at your hips, keeping your back straight, nice and tight, and engage throughout this exercise for a wide and tall stance, bro, you're aiming to your rear deltoids again, just like we did on the facial pulse, so I want you to have a wide hand position with your palms facing you when you're lifting the barbell or your dumbbells. I want you to aim for your collarbone, nice and high, just above the paddle.

You are pulling towards your navel. Here I want you to get up. Think of a rope pulling your elbows straight. Improve your super setup of this wide and tall row with some of our dumbbell row, so grab a dumbbell if you want, hold on to a bench or you can put your hand and knee on a bench and be like this on a bench me love love love that variation of this exercise once again targets your lap so take your time with this and really focus on the muscle you're working once again. You want to have a big stretch at the bottom so you feel the stretch. your lap activate it and lift the dumbbell with your lap.

This is a super set so make sure you do these exercises back to back without rest, take your good rest of 1 to 3 minutes in between, we are doing 3 sets of this super. side and to finish this workout, girl, we're moving into a bicep curl. I love this biceps burnout, okay, your biceps will be tender, it's your last exercise of the day, so push yourself, grab a pair of dumbbells, we're doing bicep curls. with static hold you're going to do 5 one arm bicep curls on each side while the other side holds a static cold, maybe please stop yelling at me so I know we're doing five one arm bicep curls on a side while you do the other arm. is in a position, you will switch from side to side until you complete 10 repetitions in total, so 5 5 5 5 hold it the entire time and then you will immediately move on to five bicep curls with both arms, this will increase your time under. tense your biceps, they're not resting and one arm's bicep curls because the feather arm she's holding up high, you know she won't give up, she'll let you do your thing and then this arm will let you do your thing here.

Okay, and then they'll go back and forth and then they'll end up with five. They will be doing this twice and this is one of my favorites. Absolutely blazing fire flames, bicep burns, honey, aren't you? I'm going to conclude this

training

. I'll write the full workout in the description box below so you can capture it and take it with you to the gym if you love workouts like this that are super descriptive. I have a full workout with nifty playlists. One hundred and twenty-five super detailed and detailed workouts like this, if you guys are interested in seeing more, let me know what workout you want to see next.

I love you so much, I hope you enjoyed this video, if so be sure to check it out. to give thumbs up and never yortuk subscribe so you never miss a workout again with wit. I love you guys so much and until next time I will see you next time Eyewitness 2019 Witness 2019