Big Back Day - 5 weeks out

Thick & Wide :) - July 9th, 2013


All about the "V Taper!!"

Smith Machine Body Weight Pullups 4 x 20 reps (2 overhand sets/2 underhand)
Lat Machine Pulldowns 3 x 15 reps (extend / pause at top)

Seated High DB Pulls 3 x 15 reps (squeeze @ top)
Rope Lat Extensions 3 x 15 reps

Seated Cable V-bar rows 3 x 15 reps
Seated Reverse Grip Rope Pulls 3 x 20 (pull to just below middle chest – squeeze)
Standing Reverse Grip Rope Rows 3 x 15

Single Arm DB Rows 3 x 15 (heavy 100, 130, 130)
Bent – (head on top of seat) DB Row 3 x 15
Smith Machine Rows 3 x 15 (2 overhand / 1 underhand)