5/15/13 MASS BUILDING BACK WORKOUT

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 95 lbs. for 10 reps.
- 45 second rest before proceeding to next exercise.

4 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest between sets.

1 set of Bent Over Barbell Rows with 95 lbs. for 10 reps.
- 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 180 lbs. for 20 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

2 sets of Bicep Barbell Curls with 75 lbs. for 12 reps.
- 45 second rest between sets.

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

4 sets of Wide Grip Pull Ups for 9 reps.
- Super set with 4 sets of banded Face Pulls for 20 reps.
- 45 second rest between super sets, and 120 second 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.

2 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets.

1 sets of Log Cleans with 170 lbs. for 8 reps.
- 45 second rest between sets.

1 set of Log Cleans with 150 lbs. for 10 reps.

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Osa McDonald (Athlete)