Saturday, 1 October 2011

Attack your back!!!! Demolishing weak points



MOST BODYBUILDING CONTESTS AND EVEN NOW MENS PHYSIQUE ARE WON AND LOST FROM BEHIND. THIS BACK WORKOUT IS GOING TO DEVELOP YOUR BACK FROM THE BOTTOM UP, NO SOFT LOWER BACK, NO LACK OF THICKNESS. THIS WORKOUT IS GOING TO DEMAND EVERYTHING YOU HAVE.

1) DEADLIFT 10/8/6 THEN 4X5 SUPER HEAVY

2) BARBELL ROW UNDERHAND GRIP 12/10/8/6 DROPSET OF 20 (SQUEEZE AT TOP)

3) WEIGHTED CHINUPS (HEAVY WEIGHT) 
1) SHOULDER WIDTH GRIP 6 REPS, DROP A PLATE 10 REPS, DROP A PLATE THEN BW TIL FAILURE (2 ROUNDS)
2) REPEAT WIDE GRIP (2 ROUNDS)

4) HEAVY DUMBELL ROWS RIGHT ARM 10/10/10, LEFT ARM 10/10/10 (CONTINUOUS DROPSET)
1) REPEAT AT 8 REPS FOR BOTH ARMS

5) STANDING CLOSE GRIP T-BAR'S 12/10/8/6/6

6) CLOSE GRIP CHINS 4X15 SUPERSET CLOSE GRIP SEATED ROWS 4X12

7) BEHIND NECK CHINS 3XFAILURE SUPERSET BACK HYPERS 3X20

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