Some people ask me for workouts based on the same concepts as the growth factor shoulder workout.
Here is one for back. Beware it’s A LOT of work and could make you pass out from the pain.
You can also use these supersets individually as part of your regular workouts.
Pardon the music… might as well watch it without sound!
A1. Straight-arm pulldown/rope
A2. Rope leaning pulldown
A3. Rope leaning back row
B1. Straigth-arm pulldown/bar
B2. Leaning high pulley row
B3. Leaning back high pulley row
C1. Behind the neck pulldown parallel grip
C2. Pulldown in front upright torso
C3. Pulldown in front leaning back
D1. Rear delts machine mechanical drop set
D2. Band wall crawl
E1. Touchdown raise (!!!)
E2. DB overhead shrugs
E3. Slow leaning forward KB shrugs
Mechanical drop set traps/rear delts cable