Tuesday, April 8, 2014

BACK AT IT

BACK AT IT
In order to bring out the lats and have a large back, especially as seen from the front, 
I have designed a workout to target my key areas.
Only rest enough to keep HR in check or 1 Min max between exercises.
Work 3-4 sets of each superset.
Mix in cardio into the circuit to accelerate weight loss. 
For more strength gains, leave this out.


Superman Wide Grip Seated Rows x 15
Lean forward on a seated cable row machine with your chest to the bench.
Pull from this position with legs straight arms stretched at the start.
Nail those lats!
Next, superset with
Pullups x 10
These can be very hard after you are already gassed. 
Try to keep strict form and only as high as to where your back is flexed.




•Dumbbell Pullovers x 15
Lay with neck supported somewhat on bench and get a deep stretch, 
slowly so you don't injure yourself.
§uper set with 
•Renegade Rows x 10





•Wide Grip Pulldowns x 15
§uper set with 
•Reverse Fly x 20


Now, just make sure your NUTRITION is on point. With the correct dietary intake, if you keep banging out these workouts as intensely as possible, you are guaranteed results!

Thomas Murphy, CSCS, Pn1

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