My back training has been a little higher volume the last few weeks. I have been trying to bring out more detail and create a demand for more muscle, specifically in the upper back. The focus for me is always on creating a greater illusion of being bigger, by having a greater ratio of waist to shoulders... tiny waist/wide shoulders is the goal. And back training is how you do this, not just deltoid work. So, Here is the back workout of the week:
6 sets of barbell rows with reps between 6 and 10 (you gotta row to grow)
3 sets of Hammer Strength pulldowns in the 7-12 range
2 sets of seated low rows 10 reps and 9+2
1 set of wide pull-ups to failure (about 10 after all that)
2 sets of wide pulldowns, 8 reps each
and I finished with one more set on the seated row with a little less weight for a set of 14.
A total of 15 sets. It took about 30 minutes, the rest periods were short. Sometimes people will tell me what they did in the gym and that it took an hour and a half. WHAT?! How do you keep a pump?
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