Carve a Defined Back and Biceps with This Pull-day Workout
Paul Olima boasts one of the most impressive physiques in the UK. Period. The PT, who is famous for his viral videos on Instagram, has a six-pack that makes even the fittest of men envious. But what really separates him from the pack – and is a true sign of a body that performs as good as it looks – is not just his size, but the definition in his v-taper back.
Want to build a back like Olima's? Well, we've got the workout the man himself uses to build back muscles that are bigger and more defined than most people have on their front.
"This session is all about volume, with short rest periods. We're basically working to failure," explains Olima.
Olima kicks off this workout with 50 pull-ups. That's right, it kicks off with 50 pull-ups. "When performing the 50 pull-ups, we want to work until failure each time, with a 10-second rest, maximum, in between your efforts," says Olima.
We suggest you go for five sets of 10 reps, with ten seconds rest in between. See it as one, very big, exhausting, set.
After hitting all angles of his back, Olima then finishes the session with what he likes to call 'tri-set murder' to build bigger biceps. "After each set of the biceps tri-set, you should feel like your arms can't curl anymore," says Olima.
"You might not be able to feel your arms for a couple of days after, but the massive guns you'll grow to match your superhero v-taper back are worth it."
(Hearst Owned)
Sets: 1
Reps: 50
Rest: 10 seconds
- Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart.
- Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar.
- Lower under control back to the start position.
Perform as a superset with underhand inverted rows
Sets: 4
Reps: 10
Rest: no rest
- Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart.
- With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor.
- From here row the weight upwards into the lower part of your chest. Pause.
- And return under control to the start position.
Sets: 4
Reps: 10
Rest: 90 seconds between sets
- Set up a bar in a rack at waist height. Hold it wider than shoulder-width apart, with an underhand grip, and hang underneath.
- Position yourself with heels out in front of you and arms fully extended.
- Your body should be straight from shoulders to ankles.
- Flex at the elbows to pull your chest up to the bar.
- Lower yourself back to the start position under control.
Perform as a superset with face pulls
Sets: 4
Reps: 10
Rest: no rest
- Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart.
- Lean back slightly and push your chest out.
- Pull the bar down to your chest, then return slowly to the start position.
- Your torso should remain still throughout.
Sets: 4
Reps: 10
Rest: 90 seconds between sets
- Attach rope handles to the top pulley on a cable machine.
- Kneel in front of it with one foot forward and flat on the grand.
- Grab the handles and pull them towards your face, drawing your hands apart and taking care to keep your upper arms flat.
- Pause, then reverse the movement.
Sets: 4
Reps: 10
Rest: 60 seconds
- Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight.
- Rest your right knee on the bench and step your other leg out to the side.
- With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor.
- Lower slowly back to the floor and repeat.
Perform as a triset. Eight dumbbell curls straight into eight hammer curls, straight into 16 barbell curls.
Sets: 4
Reps: 8
Rest: no rest
- Standing, curl the weights up to shoulder height, squeeze your bicep then return under control to the start position.
Sets: 4
Reps: 8
Rest: no rest
- Hold two dumbbells down by your side.
- Keep your palms facing inwards and upper arms still, and flex your elbows to bring the dumbbells to shoulder height.
- Lower them back down and repeat.
Sets: 4
Reps: 16
Rest: 90 seconds between sets
- Grab a barbell with a shoulder-width grip and let it hang in front of your thighs.
- Brace your core as you curl the bar up to your chest, keeping your upper arms stationary.
- Return under control to the start position.
The PT and Maximuscle athlete shares his secrets for a pull day like no other