4 weeks out, no time to rest. My name is Lorenzo Leeuwe. I’m 22 years old. This year I won the Dutch overall title. My goals is to win a Pro Card in the future. I try to get more muscle mass, the right proportions of muscles and an aesthetic physique. Today I’m going to do back and triceps… this time it isn’t high carb day like last training… because I’m 4 weeks out to the Arnold Classic Europe so I need to lower the amount of carbs. During my workout I take the Essential Amino Stack, Beta Alanine and Vitargo. The first back exercise is the pull up… it’s great for building a wider back… and besides that a very good warm-up exercise… the whole body is in movement which makes it perfect to start off with. As you can see I don’t go all the way down and all the way up… I try to get maximum tension on the muscles instead of the joints. When performing the exercise like this you stimulate maximum growth of the lats. For the second exercise I do a machine exercise… I choose a machine with a wide grip so I can really focus on the lats. I like to focus on my lats before I move onto the heavier exercises like barbell rows and deadlifts. In my first exercises I try to do about 12-15 repetitions… but in the end I still go until failure which means that you stop when you can’t perform the exercise anymore. The reason that I do only 3 sets for my back exercises is that… it’s a much larger muscle with a lot of different smaller muscles in it. For example the lats, lower back, the traps and the rhomboids. This exercise is great because you use both arms individually… so both arms are working separately and you can have a great focus. This is my last lat isolated exercise… the focus is on the lats but it also activates the traps and the rhomboids. Now I’m going to focus on the more heavy exercises that stimulate the entire back muscle. For the heavier exercises like barbell rows and deadlifts… I use lifting straps because you can focus more on you back muscle… without using your arms because these will fatigue faster than your back muscle. During my training I like to flex and stretch my muscles… this will increase the amount of blood in your muscles which will stimulate muscle growth. Make sure that you always keep your back straight when doing the barbell row… if your back is not straight you risk injury. Also make sure you bend your back low so you’ll get the most tension on you back muscle. Right now I’m going to do the t-bar row… this is one of the classic and basic exercises the also did in the golden era of bodybuilding. It’s perfect for both the width and thickness of your back. 4 weeks out, no time to rest. This is another great exercise… in which you train both arms individually. Great for the mid-section and the lats. The cable pullovers are perfect for the lats and the serratus… Which is a smaller muscle group right under your armpits. It’s a very important muscle for the abdominals and thighs pose. The deadlift is always the final back exercise I do… this is the time my back is quite fatigued already from all the other exercises… at this moment I can give all my last energy to the deadlift. I start off with 12-15 repetitions and at the end I do around 8-10 heavy repetitions. The deadlift is one of my favourite exercises… I like to use more weight on this exercise… you use almost every muscle in your body when doing deadlifts… it’s a great allround mass builder. After I’m finished with my back I move onto triceps… most people do triceps after chest, I like to do it after my back workout. My triceps are still strong after training back so I can put more pressure on it. I like to start with the skullcrushers, it’s a great mass exercise. Don’t start to heavy. Finish at 12-15 repetitions and increase the weight during your workout. Like most muscle group workouts I do 3 sets for every triceps exercise. For triceps I do 3 exercises, sometimes 4. When doing skullcrushers it’s important to keep your elbows close to each other… you may lose some power but there will be more focus on your triceps. Overhead triceps exercises will focus mainly on the large part of the triceps… it is important to develop this muscle for the front double biceps pose. At the end of the triceps workout I like to do a cable workout with a rope… because I can get the best muscle contractions… and I can move every arm individually. Right now I’m 4 weeks out to the Arnold Classic Europe… as you can see I already lowered my fat percentage a lot… so I’m not going to lower my diet anymore. The next two weeks I will still be on a diet and after that I’m going to keep it stable. That’s the end of the workout, now it’s time for my post-workout shake. My post-workout shake in my preparation contains Whey Hydrolysate, Glutamine and Creatine. If I’m not in my preparation I always take fast carbohydrates like DextroJuice Pro of XXL Nutrition.