Blast Your Back

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Published on Sunday, 14 August 2011 19:59

Written by Frank Jones

Here is a great back routine I did this past week. The focus is on the whole back. Remember to be slow and controlled through all of your movements for maximum results!

 
Perform 3 sets of 8-15 reps of each exercise. In your last set, the weight should be intense enough that you are struggling for your desired number. Mind over matter! For an advanced burnout, do a drop-set the 3rd set of each exercise. 

Turn on your tunes and get after it!

Warm up: Wide-grip pull ups 
 
1) Good mornings (keep the weight faily light to prevent injury) I normally keep the weight under 100 pounds

2) Lat pull-down (wide grip)

3) Close-grip row

4) One arm (plate loaded machine) Lat pull-down. 

5) Reverse Fly

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