Super-Concentrated Back

Note: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified)

Warm-up: Use the Upper Body Ergometer (UBE) on medium resistance for 5 minutes. Do three sets of 10 (or half bodyweight max pull-ups, which can be assisted) to get a little bit of extra blood flow.

1. Superset (8 sets)
   1. Neutral-Grip Machine Rows - 15 reps (175lbs, 190, 205, 205, 205, 205, 205, 205)
      1. Note: Pull back with your shoulder-blades (squeezing them together) and row the handle back toward your chest.
   2. Standing Reverse Cable Flies (facing cable machine) – 15 reps (15lbs, 17.5, 20, 22.5, 25, 25, 25, 25)
      1. Note: The weight here reflects the resistance for each hand. Remove the handle from the cable and grab only the bulb at the end before the clip. Remember to squeeze your shoulder blades back at the start of each rep to maximize blood flow and protect your shoulders.
2. Triple Pull-Up Circuit
   1. Wide-Grip Pull-Ups (5 BW, 5, 5, 5)
   2. Neutral-Grip Pull-Ups (5 BW, 5, 5, 5)
   3. Chin-Ups (5 BW, 5, 5, 5)
      1. Note: Do five of each type of pull-up in the designated order with negligible rest between each one. Rest after the chin-ups for about 40 seconds before starting the next round.
3. Finisher Superset – 2 sets
   1. Bent-over DB Row – 15 reps (90lbs, 100)
      1. Note: Lean forward onto the hand you are not performing rows with onto a bench, and set up your feet just over shoulder-width apart. Row the dumbbell up to your hip, driving through your elbow and feeling the squeeze behind your shoulder blade. Each rep should be slow and controlled to maximize tension on the muscle and prevent injury. Then switch hands and repeat.
   2. Barbell Rows (reverse grip – hands face away) – 15 reps (135lbs, 155)
      1. Note: Leaning forward so your torso is just above parallel to the ground (or whatever is still comfortable and doesn’t bother your lower back), row the bar up to the bottom of your chest.