#back routine

(3 sets x 10-20reps)

Deadlifts

Pullups (Assist)

Lat Pulldowns

Bent Over DB Rows (Left)

Bent Over DB Rows (Right)

Cable Straight Arm Pulldown

Alternating DB Curls

WEDNESDAY ROUTINE

If you want a thick and powerful back, then used the PURE MASS routine; on the other hand if you want that ripped and sexy back then use the HIGH DEFINITION routine.  

Happy Saturday Tribe!

This Friday I went out tho the gym to do arms but as I walked in the door I felt like doing back instead. You know how it is at times.  So here's what I did.  In order to have a good time at the gym and to get some back exercises in, I modified my arm routine to engage more of my biceps. Here it goes:

Group A Underhand bent over rows: (moderately wide grip)  3 Sets  | 10-12 reps Alternating Hammer Curls:   3 Sets  |  8-10 reps Close Grip Underhand Lat Pull Downs:  3 sets  | 10-12 reps Overhand Cable Curls:  3 sets  |  8-10 reps

*These next few I did in superset form

Group B Skull Crushers:  3 sets  |  8-10 reps Barbell Curls:  Drop sets (95lbs starting point)

Rope Tricep Press downs:  3 sets  |  8-10 reps Rope Hammer Curls:  3 sets  | 8-10 reps

Close Grip Bench Press  3 sets  |  8-10 reps Dip Machine:  3 sets  |  8-10 reps 

FYI: I did a warm up for practically every exercise. I picked that up from Lee Preist. Also, I took about a 30-45 second rest in between the exercises in Group A

Doing the bent over rows and the Lat pull downs with an underhand grip will cause you to use more of your biceps while doing the exercise. For the close grip Bench Press I try to keep my elbows as close to my body as I can so that I use as little of my chest as possible.

As always, let me know if you like this one or if you have a suggestion to modify it. And I haven't forgotten about the Big Arms workout that I did with my cousin.  I PROMISE I'll get that up soon.