10/2/2016 - Back

(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight)

Warm-up: start with slow and controlled bent over barbell rows with just the bar. Focus on squeezing the back muscles at the top and slowly extending on the release downward. Do this for 10-12 solid reps.

1. Superset  – 5 sets
   1. Cable Rows: 8 reps (120lbs, 135, 150, 165, 180)
   2. Behind-the-head Wide-grip Lat Pulldowns 8 reps (90lbs, 90, 90, 105, 105)
      1. This exercise requires decent shoulder mobility to if it doesn't feel right to start, perform these pulldowns in front of your face.
2. Triple Superset – 5 sets
   1. Pull-ups – 12 reps
   2. Straight-arm Cable Lat Pulldowns – 15 reps (50lbs)
      1. Note: to perform these, start with a pull-down bar attachment and your grip shoulder width apart. Your arms should be straight and above eye level. Keeping your arms straight, pull the bar down and against your thighs, tightening your lats at the bottom and releasing the bar up slowly, continuing to keep the arms straight.
   3. Wide-Grip Cable Lat Pulldowns – 6 reps (135, 150, 165, 165, 180)
3. Superset – 4 sets
   1. Heavy Dumbbell 1-Arm Rows – 6 reps (100lbs)
   2. Reverse-Grip Bent-Over Barbell Rows –10 reps (135lbs)
      1. Note: remember to keep your lower back stiff and to squeeze with your shoulder blades. Don’t bounce the weight on the way down or use your lower back to gather momentum; the point is to build, not to injure.
4. Burnout Super Set - 3 sets
   1. Bent-Over Dumbbell Flies – 20 reps (25lbs)
   2. Standing Cable Crossover Reverse Flies - To Failure (50lbs)