Gaspari Nutrition

Dominick Cardone


Make your back GROW!
07/13/2013

A lot of people have been asking what I do for my back ever since I put up my progress picture last week. Well, its nothing crazy, I switch it up weekly but its SUPER intense. It is in fact painful, grueling and hard, but thats what makes it all worth it!

-Wide grip pull ups and close grip pullups

1x20, 1x15, 1x12, 1x10, 1x10

-Underhand ez curl bar rows

1x20, 1x15, 1x12, 1x12, 1x10. Squeeze those reps. Feel lower lats.

-Low row close grip pulleys

1x20, 1x15, 1x12, 1x10. After this put a light weight and focus on super slow negative and super hard contraction.

-stiff arm cable pullovers

1x30, 1x20, 1x20, 1x15. Squeeze lower lats

-deadlifts or hyperextention (every other week alternate)

1x15, 1x12,1x10, 1x10. If doing hyperextentions do 4 sets of 20 reps.

Remember to squeeze every rep and focus on contracting! Mind to muscle connection!

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