5/1/13 MASS BUILDING BACK WORKOUT

Stretch for 10 minutes.

4 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Log Cleans with 150 lbs. for 10 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

1 set of Wide Grip Pull Ups for 9 reps.
- 45 second rest before proceeding to next set.

2 sets of Wide Grip Pull Ups for 4 reps.
- 45 second rest before proceeding to next set.

1 set of Wide Grip Pull Ups for 3 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 155 lbs. for 20 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 65 lbs. for 12 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

5 sets of Boat Pose Crunches for 20 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Face Lat Pull Downs with 130 lbs. for 20 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Up Right Rows with 150 lbs. for 12 reps.
- 45 second rest between sets.


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