One of the second largest body part (legs being the largest muscle group), back comprises of multiple layers muscles that needs work to earn that V-taper lats coming out like wings.
Not only having a great wingspan enhances everything about an individual’s masculinity but it is also a sign of hard work that has gone in building it.
The workout I want to share here is simply unforgiving when it comes to bringing every last breathe out of you. All I hope is when you finish this workout, every muscle within the structure of your upper to lower back is screaming of lactic acid.
Let’s get started-
- T-Bar Rows – 3 Sets of 8 to 10 Reps
- Close Grip Seated Cable Rows – 3 Sets of 10 – 12 Reps
- Overhead Machine Pull Overs – 3 Sets of 12-14 Reps
- Deadlifts – 4 Sets of 6 Reps
- Pull Ups – 3 Sets to failure
Now, normally you would start with pull ups because that’s what everyone is doing. But for us to create results that others can’t we need to do things that other’s aren’t.
For exercises 1 till 3, i.e. T-bar rows till Overhead Machine Pull overs, taking 60 seconds rest intervals is good enough to get your ATP levels back up. Increase the rest period from 60 to 90 seconds when you start Deadlifts all the way till last set of pull ups.
The idea is to shock your back by doing unconventional moves by breaking some rules. Although all moves are compound but every rep is purposeful.
All the Best!