Today we’re focusing on overall back thickness and width. High intensity,7 exercises with short rest periods of 30-45 seconds. We want to get the most out of every rep by using a full range of motion. Fully extending and stretching at the start of each rep and finishing with a hard contraction/squeeze. For the rows, really try and focus on the stretch and squeeze. At the top, retract your scapula pulling your shoulder blades together using your back not your arms. Try to minimize involvement of the arms by focusing on pulling with the back.
Start with a 5 minute warm up of your choice
2 light warmup sets of pull ups
3 working sets of 8-12 reps (if you can get more use weight, if less, use assisted pull up machine)
4 sets of 10 of Barbell rows with a V-bar grip. Finish with a triple drop set with no rest in between (try and get 10 reps each drop set)
3 sets of 12-15 reps wide grip seated rows
2 sets of 12 wide grip Lat pulldowns
2 sets of 12 close grip V-bar pull downs. Finish each with a drop set and try to get the same number of reps as your working weight
4 sets of 12-15 seated high rope rows (30 second rest period)
3 sets of 15 Lat pulls with rope (see video) with triple drop set to finish. Focus on stretching and squeezing the back. (30 sec rest)
(Optional calves or other lagging body part)
3 sets of 15 seated calf raise with drop set
3 sets of 15-20 leg press calf extensions
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