Extreme Back Day

December 8, 2017

 

For optimal results, rest 1 min, no longer, between sets. With supersets, you should hit the first exercise and go straight into the second. 

 


3-4 sets 10-12 reps

 

A) Warm up pull ups 4 sets of 10

(Assistance if needed on machine or banded)

 

 

B) Straight bar or rope pull down

 

SUPERSET

C1) Wide grip lat pull down 

C2) Seated row

 

 

SUPERSET

D1) One arm dumbbell row 

D2) Facepull cable 

 

E) Reverse fly seated or db 15

 

 

See my workout video tab for a few of these moves.

 

 

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