Today, a hefty dose of rows, pull-ups, and pull-downs will help you build a strong, toned back. This isn't your first rodeo, so try to progress from what you did last week. Up the weight, hone in on the movement with maximum mental focus, and squeeze maximum stimulation out of every rep.
Remember, when it comes to getting bigger, it's the sum of the parts that matters. "Nutrition, intense training, and supplementation all play a role, but a successful plan requires the discipline and fortitude to execute it," says James Grage.
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