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!