“THE WIDTH” BACK WORKOUT
Video
Description
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BACK WORKOUT:
This is an advance workout for the back that is primarily focused on growing the lats. Even though it is an advance workout anyone can do this workout if you modify the sets and reps and use weight that is achievable. In this back workout we focus on heavy compound movements to hit the lats with our grips being pronated and also neutral for extra focus on the lats and then we finish of my overload the lats with isolation movements from different angles.
FULL WORKOUT DESCRIPTION:
BARBELL ROWS:
5 SETS X 8 REPS (HEAVY BUT MANAGEABLE)
60 SECS REST MAX
BARBELL ROWS: REVERSE PYRAMID
1 X 5 HEAVY
DROP WEIGHT
1 X 8
DROP WEIGHT
1 X 10
SUPERSET:
DUMBBELL ROWS
4 SETS X 8 REPS (HEAVY)
NO REST
EZ BAR LAT PULL-OVERS
4 SETS X 10 REPS (MODERATE WEIGHT)
60 SECS REST MAX BETWEEN EACH SUPERSET
SUPERSET:
WIDE GRIP LAT PULL DOWNS
4 SETS X 8 REPS- (HEAVY)
NO REST
STRAIGHT ARM LAT PULL DOWNS
4 SETS X 12- (LIGHT)
MAX REST 60 SECS
SUPERSET:
ONE ARM CABLE ROWS
4 SETS X 12 (MODERATE WIGHT)
NO REST
DEAD HANG PULL-UPS
4 SETS X 5 REPS
3 SEC COUNT ON EACH HANG
MAX REST 60 SECS
***MODIFY WITH ASSISTED MACHINE PULL-UPS OR MODIFIED PULL UPS ON SMITH MACHINE SQUAT RACK
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