This badass workout is one hardcore and intense routine that presents an all-out assault on your entire back with a barrage of badass moves. Stay the course, and you’re done in 45 minutes.
THE WORKOUT
To be completed in 45-minutes, including warm-up (see all the moves in the video above).
Warmup: Start out with a warmup of close-grip lat pull downs with a neutral grip: 4 sets of 20 reps, less then 30-seconds rest per set.
Old fashioned T-bar rows in a corner: 4 sets of 8-10 reps with 30 seconds rest per set.
GIANT SET
- Using an underhand row machine with an overhand-grip
- Stiff arm rope pulldown parallel to the floor
- Wide-grip overhand hammer strength row machine
- Standing stiff arm pulldown
You must fail between 12-15 reps per exercise with zero rest between exercises. All 3 exercises are done in that specific order before resting. Rest period after each cycle is 90 seconds. Perform the cycle for 4 total rotations.
Superset underhand lat pulldown with seated pulley row using rope: 3 sets of 12-15 reps no more then 30 seconds rest
Rack deadlifts with bar starting just below the knee: 4 sets of 8-10 reps with 45 seconds rest.
Finish with behind the neck lat pulldowns with palms facing in: 3 sets of 15-20 slow reps.
