From Joey, Muscle Building Training
Happy New Year! 2011 Back Workout (yours free)
January 3, 2011 by Joey Vaillancourt · Leave a Comment
2011 Big Back Workout
Be sure to check out Bones To Buff to read up my full muscle building program.
Deadlift
Warmup (20-25)
Warmup (15-20)
Set 1 x5
Set 2 x5
Set 3 x5
Set 4 x5
Set 5 x5
Wide Grip Machine Pulldown
Wide Grip – Set 1 x12
Wide Grip – Set 2 x10
Medium Grip – Set 3 x10
Medium Grip – Set 4 x8
Close Grip – Set 5 x6
T-Bar Rows
Set 1 x12
Set 2 x10
Set 3 x8
Dumbell Pullover
**Supersetted with Chinups**
Superset 1 x12
Superset 2 x12
Chinups
Superset 1 failure
Superset 2 failure
That’s all
Focus on progression each week by adding 5-10% to at least one set of each exercise.
The progression can be in the form of increasing the load, time under tension or volume.
Be sure to check out Bones To Buff to read up my full muscle building program.
Wait till next week, when I giveaway another FREE gift…involving 5 WORKOUTS!!!
That’s right, this is by far the BIGGEST giveaway I will have ever done. Be sure to keep an eye out next week for this awesome bonus.
Joey
