4 Supersets to Grow Your Back to Colossal Proportions
This back workout for mass
is a series of 4 supersets, each with 3 exercises. In each superset, the 3 exercises are to be to back with minimal to no rest in between. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s):
- Set #1 – 15 reps to failure*
- Set #2 – 12 reps to failure*
- Set # 3 – 10 reps to failure* (optional 1 increment drop set)
*Choose a weight that you expect to reach failure with on the prescribed number of reps.
The Workout Plan
NOTE: s/w = superset with
Wide Overhand Grip Pull-ups s/w Wide Straight Arm Pull-downs s/w Wide Grip Lat Pull-downs
Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope
Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows
Dead Lifts s/w Dre Rows s/w Unilateral Dumbbell Rows WARNING: This workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training.