Insane Back Workout

THIS BACK WORKOUT IS PROBABLY INSANE, AND OVERKILL BUT THATS WHY I AM EXCITED LIKE CHRISTMAS DAY.

3X12 CHINUPS WARM UP

1) DEADLIFT 5X5 HEAVY SUPERSET WEIGHTED WIDE GRIP CHINS 5X5

2) BARBELL ROWS 4X10 SUPERSET WEIGHTED SHOULDER WIDTH CHINS 4X6 (AFTER EACH SET OF 6, DROP WEIGHT AND DO BODYWEIGHT 15 CHINS)

3) CLOSE GRIP PULLDOWNS 10 REPS, SEATED ROWS WIDE GRIP OVERHAND 10 REPS, SEATED ROWS NARROWER GRIP UNDERHAND 10 REPS (DO THIS TRI-SET 3 ROUNDS THROUGH)

4) DUMBELL ROWS 4X8 EACH ARM SUPERSET BEHIND NECK PULLDOWNS 4X10

5) DUMBELL ROWS RIGHT ARM NO REST 8/12/15/20 THEN GO LEFT ARM (DO THIS TRI-SET 2 ROUNDS THROUGH)

6) CABLE SINGLE ARM ROWS 15 RIGHT, 15 LEFT, 15 RIGHT, 15 LEFT NO REST THEN ROPE UPRIGHT ROWS BUT STEP BACK AWAY FROM CABLE RACK CREATING ANGLE 3X15 (FOCUS ON SQUEEZE)

7) CLOSE GRIP CHINS FOCUS ON SQUEEZE AT TOP, SLOW 4 SECOND NEGATIVE 4X10 SUPERSET BACK HYPERS 4X20