Never BACK down workout (back) 12-17-2013
- Cable single handed rows (pause for 2 seconds each rep get the blood in there) 3x15each arm
Lat pull downs 20,15,12,10 drop 20 ( after every set stretch by twisting while being in a stretching position for 5 seconds each side)
Bent over barbell rows 20,15,12,12 drop 20 ( increase the weight with each set but watch your form) - DB rows 4×15·
- Pull ups 3×15 (change grips with each set)
- Underhand grip Lat pull downs (you can use a machine or cables) 3×12
- Pull overs 3×20 + single handed standing rows ( on this one concentrate on stretching your lats its just as important and the squeezing)
DB shrugs 12/12/12/12/12/12 (start at the heaviest weight you can do for 12 reps then drop by 10lbs without breaks) - Deadlift 15,12,10,6 (increase the weight till you can do max for 6 raps)
As you guys can see I didn’t superset like I normally do today, but I did only take 45-60 seconds break between each set and I was done with this workout in 1 hour so hive this a try and KILL IT
