One Bad Back Workout
First, let's start by warming up with some wide grip pull-ups. If you have weak shoulders, I suggest you go back to your sissy workout. Grip the bar a little wider than shoulder width. Do four sets of 12 reps with 1:00 rest between sets. This should get your upper back nice and toasty.
Seated Cable Rows:
Now lets move to seated rows. I like to go fairly heavy with very short breaks. Form should be very strict. Your lats should be a little engorged with blood and feeling ready for a challenge. It's time to play.
Bent Over Barbell Rows:
Next, I like to move to bent over rows. I start pretty heavy because I'm already warm. I squeeze out one set of 12, slam the bar down and pick up a pair of 40-pound dumbbells and rep out 12 more bent-over rows. Start your timer and give yourself one minute to think about what you've gotten yourself into. Repeat this three more times, always increasing your weights as you go.
Now lets move to dead lifts. It's time for the little boys to leave the room. I like to start out with 315. Bump up you're deads to 415 and crank out as many as you can. Repeat this three more times with 2 minute breaks in-between.
One-Arm Dumbbell Rows:
Now it's time for one-arm rows. Go heavy or go hold your momma. Rep out 15 then move to seated front close grip pull-downs. Three sets of 15 should give you the high you're looking for.
Now let's finish off with the hyperextension machine. Four sets of 20 should make your lower spine burst into flames.
If you're a competitive bodybuilder, or you're looking for more muscle maturity then hit some lat poses to bring in that maturity. Just when you think you can't get any more blood to your lats. Start with a front lat spread. Squeeze for 20 seconds as hard as you can.
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Catch your breath for a minute. Do this three more times. Then go into your back double bicep pose. Hold it for 20 seconds and squeeze as hard as you can. Repeat three more times.
Please be sure to consume a post workout supplement to restore all vitamins and minerals you burned up in the workout. You should have the back of your dreams after a couple of months of this.