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!
COMPLEX A
A1. Straight-arm pulldown/rope
A2. Rope leaning pulldown
A3. Rope leaning back row
3 sets
COMPLEX B
B1. Straigth-arm pulldown/bar
B2. Leaning high pulley row
B3. Leaning back high pulley row
3 sets
COMPLEX C
C1. Behind the neck pulldown parallel grip
C2. Pulldown in front upright torso
C3. Pulldown in front leaning back
3 sets
COMPLEX D
D1. Rear delts machine mechanical drop set
D2. Band wall crawl
3 sets
COMPLEX E
E1. Touchdown raise (!!!)
E2. DB overhead shrugs
E3. Slow leaning forward KB shrugs
3 sets
COMPLEX F
Mechanical drop set traps/rear delts cable
3 sets