Wednesday, September 22, 2010

Badass back routine

For the first part of this routine the focus is on heavier loads with minimal reps. Most people don't do this often enough so it will really shock your muscle. The ending of the workout will switch to more of a traditional hypertrophy workout with moderate loads and medium reps.

Hammer strength lat pull down machine- 5 sets of 5 reps

** If you don't have this at your gym use the lat pull down bar. Make sure the weight on this is heavy and it is a tough 5 reps.

Rest 60-90 seconds between sets

Row- 5 sets of 5 reps

** use a grip that you normally don't use or a handle that you don't use. Once again make sure the weight is heavy for the 5 reps and don't cheat and move your back forward as you pull!!!!!! Use the muscles we want to develop!

Rest 60-90 seconds between sets

One arm dumbbell rows- 1 set of 10 reps


Straight bar standing pull downs- 1 set of 12 reps

** Focus on standing tall and keeping your arms locked out and straight.

Rest 1 minute and repeat this super set 3 more times.

No comments:

Post a Comment