Ole Back and Tris

Today and tomorrow we are going to focus on 2 classics. These workouts are not as crazy as most of the ones we have been doing but they are certainly staples in growing lean mean muscle. So today will be the classic back and tricep day, while tomorrow is the classic chest and bicep day. Pump, pump, pump, pump it up!

** you know the drill for this one **

1. Pullups: 4 sets (each till failure) don't if you have to hang there... TRY and you WILL get better!!!

2. Cable Wide Row: 4 sets (12, 12, 10, 8)

3. Lat Pull Down: 4 sets (12, 10, 8, 6) - as a side note, if you place your thumb over the bar, or next to your pointer finger, you will work more of your back. If you lace it under the bar, you incorporate some of your arm muscles, easing your back a little. All depends what you want.

4. Dumbbell Bench Row: 3 sets (8, 8, 8 - for each hand)

5. Facing Grip Pull Downs: 3 sets (12, 12, 12)

6. Machine Rows: 3 sets (12, 16, 20) - always do machine last, since your stabilizer muscles will be tired, you can hit the back harder with the machine.

7. Head Bangers: 4 sets (15, 12, 10, 8)

8. Cable Pull Down: 4 sets (8, 8, 6, 6)

9. Kick Backs: 3 sets (15, 15, 15)

Today and tomorrow are relatively easy days compared to what we have been doing. This is because I have the Tough Mudder Sunday and want to take it somewhat easy. Enjoy the lite days!