Back Up Bitch Workout!

WHEN LIFE BACKS YOU INTO A CORNER AND IT WILL, ARE YOU GOING TO BUCKLE AND COWAR? OR ARE YOU GOING TO COME OUT SWINGING? THIS BACK DESTRUCTION WORKOUT WILL GIVE YOU THE MENTAL AND PHYSICAL STRENGTH TO TAKE ON ALL COMERS!!!

1) WARM-UP WIDE GRIP CHINS 4X12

2) DEADLIFTS10/8/6 THEN 4X5 (90 SECONDS REST)

3) WEIGHTED CHINUPS 6-8 REPS/ DROP WEIGHT 12-15 CHINS, PARTNER ASSISTED 15-20 CHINS 

    90 SECONDS REST REPEAT WIDE GRIP

    90 SECONDS REST REPEAT NARROW GRIP

4) SINGLE ARMED DUMBELL ROW HEAVY/LIGHT 

    1)HEAVY 8 REPS/ DROP WEIGHT 20 REPS (BOTH ARMS)

    2) 90 SECONDS REST REPEAT

    3) 90 SECONDS REST REPEAT

5) SEATED ROW WIDE GRIP 12 OVERHAND/ SHOULDER GRIP UNDERHAND 12

    60 SECONDS REST 12 UNDER HAND, 12 OVERHAND

    60 SECONDS REST 12 OVERHAND. 12 UNDERHAND

6) STANDING CLOSE GRIP T-BAR ROWS 12/10/8/6 SUPERSET BEHIND NECK PULLDOWNS 4X15

7) CLOSE GRIP CHINUPS 2 COUNT SQUEEZE AT TOP, 4 COUNT NEGATIVE, TIL FAILURE, 3 SETS TOTAL