Mike Sommerfeld
Well-known member
Author
- Joined
- Feb 14, 2025
- Messages
- 76
- Points
- 6
Mike Sommerfeld is officially in the trenches.
At just 5.5 weeks out from the 2026 Arnold Classic, the reigning Arnold Classic Physique champion kicks off Day 2 of his brutal two-a-day split with a Y3T-inspired pull session focused on back width, rear delts, traps, and biceps. Later that day, quads are on deck. Prep is getting real.
Training alongside Neil Hill and the team at New Tech, this session is all about precision, execution, and intensity.
The workout opens with standing straight-arm cable pulldowns to target the outer lats and build serious width. Mike slows the eccentric to 3–4 seconds, maximizing tension and motor unit recruitment. Every rep is controlled. Every contraction is intentional. The focus is clear: build a wider, thicker back without letting triceps take over.
Next comes a unilateral high-lever pulldown. Seat positioning and alignment are key here, allowing Mike to hit different areas of the back depending on setup. The emphasis stays on mechanical precision and symmetry, something Neil repeatedly highlights as one of Mike’s biggest strengths.
Then comes a standout movement: the “Yoda Pull.” Originally developed by Neil over 25 years ago, this variation targets rear delts, upper scapula, and traps while minimizing shoulder irritation. Elbows stay high. Shoulder blades drive together. The cue is simple: crack the peanut between the traps.
Rear delt machine work follows, reinforcing shoulder health and balance. Neil points out Mike’s symmetry and mobility, a huge asset this deep into prep.
The session wraps with dumbbell curls for extra biceps volume before Mike refuels with rice puffs and protein. Two-a-days demand recovery, and nutrition is dialed in.
This isn’t offseason training. This is championship prep.
Pull session done. Quads coming later. Full prep recap with Neil in the next video.
Watch the full Y3T pull workout here and see how Mike Sommerfeld is building his Arnold-winning back.
At just 5.5 weeks out from the 2026 Arnold Classic, the reigning Arnold Classic Physique champion kicks off Day 2 of his brutal two-a-day split with a Y3T-inspired pull session focused on back width, rear delts, traps, and biceps. Later that day, quads are on deck. Prep is getting real.
Training alongside Neil Hill and the team at New Tech, this session is all about precision, execution, and intensity.
The workout opens with standing straight-arm cable pulldowns to target the outer lats and build serious width. Mike slows the eccentric to 3–4 seconds, maximizing tension and motor unit recruitment. Every rep is controlled. Every contraction is intentional. The focus is clear: build a wider, thicker back without letting triceps take over.
Next comes a unilateral high-lever pulldown. Seat positioning and alignment are key here, allowing Mike to hit different areas of the back depending on setup. The emphasis stays on mechanical precision and symmetry, something Neil repeatedly highlights as one of Mike’s biggest strengths.
Then comes a standout movement: the “Yoda Pull.” Originally developed by Neil over 25 years ago, this variation targets rear delts, upper scapula, and traps while minimizing shoulder irritation. Elbows stay high. Shoulder blades drive together. The cue is simple: crack the peanut between the traps.
Rear delt machine work follows, reinforcing shoulder health and balance. Neil points out Mike’s symmetry and mobility, a huge asset this deep into prep.
The session wraps with dumbbell curls for extra biceps volume before Mike refuels with rice puffs and protein. Two-a-days demand recovery, and nutrition is dialed in.
This isn’t offseason training. This is championship prep.
Pull session done. Quads coming later. Full prep recap with Neil in the next video.
Watch the full Y3T pull workout here and see how Mike Sommerfeld is building his Arnold-winning back.
