5/8/13 MASS BUILDING BACK WORKOUT

Stretch for 10 minutes.

1 set of Log Cleans with 100 lbs. for 10 reps.
- 45 second rest before proceeding to next set.

4 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Bent Over Barbell Rows with 155 lbs. for 12 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

2 sets of Wide Grip Pull Ups for 3 reps.
- 45 second rest before proceeding to next set.

4 sets of Wide Grip Pull Ups for 12 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.
- (Used a band for aid to increase reps.)

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 Hammer Strength Lat Pull Downs with 180 lbs. for 20 reps.
- 45 second rest between sets.

2 sets of Hammer Strength Lat Pull Downs with 160 lbs. for 20 reps.
- 45 second rest between sets, and 120 seconds 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 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.

5 sets of Face Lat Pull Downs with 150 lbs. for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, with a 45 second rest between super sets.

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Osa McDonald (Athlete)