4/9/13 BACK SUPER SET WORKOUT

This was a very aggressive back workout for today. There is not much explanation needed for the different exercises. Pretty simple, just fast pace and high intensity.

1 set of bent over, single arm rows using a 70 lbs. dumbbell for 12 reps as a warm up set.
- super set with 1 set of crunches on 36" ball to failure.
- 60 second rest period between sets.

4 sets of bent over, single arm rows using a 90 lbs. dumbbell for 8 - 10  reps.
- super set with 4 sets of crunches on 36" ball to failure.
- 60 second rest period between sets, with 120 second rest before proceeding to next super set exercises.

4 sets of standing, shoulder width grip, barbell shoulder shrugs with 225 lbs. for 8 - 10 reps.
- super set with 4 sets of standing, alternating arm lateral raises using 30 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercises.

4 sets of seated and bent over, reverse flies (keeping chest on knees) with 30 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of standing, close grip, barbell shoulder shrugs with 225 lbs. for 8 - 10 reps.
- super set with 4 sets of constricting planks to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercises.

4 sets of standing, reverse flies at shoulder height using cables with 12.5 lbs. for 8 - 10 reps.
- super set with 4 sets of single arm, cable chainsaws with 120 lbs. for 8 - 10 reps.
- with a 60 second rest between sets.

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Osa McDonald (Athlete)