Back day. A day that lifters everywhere seem to neglect for some crazy reason. But why is this? Back day should be a staple in every week that you look forward to starting Sunday night.
Mr. Olympia, the most competitive body building competition in the entire world seems to be a close call every year. When it comes down to it though, the judges typically end up making decisions based on who looks good ALL AROUND. I have heard of so many body builders losing simply due to the fact that they look "soft" from the backside.
The last thing you want is to look weak from behind. Listen to that, it just sounds awful. Build your back with this hell of a workout that includes both compound and isolation exercises.
Close Grip Pulldowns (Rep Hold Method)- 4 x 15, 12, 10, 8 (increase weight each set)
Dead Lifts- 5 x 12, 10, 8, 8, 15
Superset
Wide Grip Pull Ups- 4 x 12
Dumbell Pullovers- 4 x 15, 12, 10, 8
Superset
Sitting Rows- 4 x 8
One Arm Dumbell Rows- 4 x 8
Close Grip Chin Ups (assisted if necessary)- 4 x Until Failure
Have a great day!
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