T Nation

A Seriously Nice Back Day


#1

Super set hang cleans and RDL:
RDL -225x15
HANG - 135x15
RDL - 225x15
HANG - 185x12
RDL - 315x10
HANG - 225x11

Swiss ball single arm rows:
100x15
120x12
140x10
160x7

High lat pull down super set with T-bar rows at corner
Lat pulls - 155x12
T-bar - 2 plates x 15
Lat Pulls - 175x10
T-bar - 4 plates x 10
Lat pulls - 155x8
T bar - 6 plates x 7

Straight bar curls:
95x10
115x8
115x8
Drop to 75 x till failure

Post workout:
Rope climing until failure and static stretching