I am posting this back workout today because this type of workout has worked for me for a while. Sometimes I do back circuits and or drop sets, but usually I just do this kind of stuff. I am pretty sure that it is low volume for a bodybuilding back workout. let me know your thoughts. . .
1a. behind then neck pull down (4 reps)
40, 60, 70, 80, 90
2a. weighted chin-ups (6 reps)
bodyweight, +10, +15, +20, +25, still had +30 in the tank, saved energy for pairing
3a. pair standard pull up grip lat pulldown (12 reps)
90, 100, 110, 120, 130
3b. pair dumbell upright row with squeeze (12 reps)
20, 20, 25, 30
4a. walked around and stretched and did sets of 3 or 4 pullups for about 10 minutes. Normally, I can do 15 or more good ones, after all of that other stuff, I couldn’t even do 5.