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John Robert Cardillo
John travelled the world to learn the best training and nutrition principles and trained alongside top pro bodybuilders at Gold's Gym California. He was a student of Arthur Jones, inventor of Nautilus and Medx Fitness machines, and the pioneer of hi-intensity training. John developed the HIT3 Training System, which transformed his physique to win countless bodybuilding competitions at just 18 years of age! He was also the first bodybuilder to utilize Faradic Electric Muscle Stimulation in his training and intermittent fasting during his competition prep. John’s SHREDDED Nutrition Diet helped him build one of the most shredded physiques of all time. His diet program incorporates fasting and nutrient timing to help athletes build lean muscle while losing body fat.
The Ultimate HIT3 Back Panel Workout By John Robert Cardillo Part 2
In this, the second part of the HIT3 Back Panel workout, we focus on the rear deltoids, which work alongside the trapezius, rhomboids and scapula to retract the shoulders back. This function is key in preventing the shoulders from hunching forward.
The rear deltoids’ origin points are at the lateral third of the clavicle, the acromion and the scapula. It inserts at the humerus near the deltoid tuberosity. The nerve that is connected to this muscle is the axillary nerve at C5 and C6.
Rear Deltoids HIT3 Workout
- Nautilus/Nitro Rear Delt Machine (or Reverse Pec Fly) – 10 + reps
- Technogym Wide Vertical Row – 10 + reps
- Hammer Rear Deltoid – 10 + reps
- Bentover Dumbbell Rear Deltoid raises
1. Nautilus/Nitro Rear Delt Machine – For this first exercise, you place your elbows and triceps against the round pads in front of you. As you press against the pads, they will move backwards, working the rear deltoids. The hands and forearms aren’t involved, so the rear deltoids will be isolated. You can push very hard with the back of the arms to activate the rear deltoids and the levator scapulae. Going to failure in all three phases (positive, negative, static) is the goal. As a bonus tip, keep your hands open until you approach failure. When you reach the point of failure, clench your fists as tightly as you can. You should be able to achieve several more repetitions by doing this.
Without rest, move on to the second exercise.
2. Technogym Wide Vertical Row – At this point, you can start using your (rested) hands and forearms to further work the rear deltoids by contracting them even further with this exercise. Each repetition should be held for a count of two so you can maximize each contraction. After reaching positive failure, you should complete 2 negative repetitions and 1 static repetition.
Without rest, proceed to the final exercise
3. Hammer Strength Rear Deltoid Machine – You’ll be face down on this machine, so your upper body will have a brief rest while the elbows are pushing against the resistance. This is an incredible rear deltoids contraction exercise and is also great for negative and static repetitions.
4. Bentover Dumbbell Rear Deltoid Raises - I like to perform this exercise with my chest face down on an incline bench set at about 15 degrees. In this position, we’re able to perform bent-over dumbbell laterals to fully isolate the rear delts. Once muscular failure is reached, I like to quickly move my body so that I’m now seated the opposite way on the bench (without my chest against the bench) and in a looser style (with a bit of body sway). Then, I can continue to perform additional bent-over laterals until I cannot do even a half repetition.
At this point, your rear deltoids should be totally, “destroyed! Four HIT3 sets taken to muscular failure, performed one after the other (without rest), is all that’s required to induce rear deltoid growth stimulation, which will result in muscular growth.
Rest a maximum of 2 minutes before starting trapezius.
Part 3 in this series of “The Ultimate HIT3 Back Panel Workout” will cover trapezius work.
Make sure to check out PART 1: The Ultimate HIT3 Back Panel Workout - Latissimus Dorsi.