Bad Ass Back Routine

I've been eating like an animal (you wouldn't believe me if I told you) 

so it seems appropriate to train like one.

Here's today's workout: 

BACK/CALVES

Seated Row x 12

X 10

X 8

X 6 (5 Plates)

1 Leg Standing Calf Raise

X 15 (4 sets)

Pulldowns x 12

X 10

X 8

X 6 DROP (220)

Seated Calf Press

X 15 (4 sets)

Bar Bent Rows

X 10

X 10

X 8

X 8 (225)

Seated Calf Raises

X 15

X 12

X 12

X 10 (6 plates)

Dumbbell Pullovers

X 12

X 12

X 10 (110)

Machine Shrugs superset x lower back ext

Machine Shrugs x 15

X 15

X 15

X 15 (4 plates)

Lower Back Ext ( I need to start incorporating these more after Deadlift and back has been finished for the week)

X 20

X 20

X 20 

Thomas Murphy, CSCS, Pn1

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