https://allamericanroughneck.com
Pre-Workout Shake:
1.5 Scoops Fuel Pump
1 Scoop Demo Day
Intra-Workout:
1 Scoop Demo Day
Workout:
WARM UP! Warm up the shoulders and joints, get a good sweat going!
Wake everything up, and get the whole back firing, warm up with Lat Pull-downs and Pull-Ups
Lat Pull Downs
3-4 sets | 10-12 Reps
Pull-Ups
– regular pull-ups or assisted
3-4 sets | 10-12 Reps
1. Single Arm Rows (grip low, focusing on the lower Lat)
– 4×8-12 (pyramid up in weight, decrease reps each set)
2. T-Bar Rows (wide gripe, working upper back)
– 4×8-12 (pyramid up in weight, decrease reps each set)
3. Reverse Grip Lat Pull Downs
– 4×8-12 (pyramid up in weight, decrease reps each set)
4. Bent Over Rows
– 4×8-12 (pyramid up in weight, decrease reps each set)
– Watch my form and explanation on the two different angles for bent over rows. Your back is going to be stronger or more dominant in one of these positions. Work on the angle that is HARDER! If it is harder to do, it means it is something you need to work on. This philosophy of “doing the hard stuff” is what will change your physique and bring up those lagging muscle groups.