Tapered “BACK” workout

*Warmup on elliptical or treadmill for 10min.  

1) Wide grip lat pulldowns: 2 sets of 20 warmup. Light weight 

High/low set. Do a heavy set of 6 reps, then immediate dropset of 12 reps, 1 minute rest. (3 sets)

2) Single arm dumbbell row: 15 reps each arm, superset assisted chin-ups 15 reps (3 sets ) 1min rest.  

3)Seated close grip cable rows: high/low set->heavy set of 6 then drop set to 12reps with lighter weight (3 sets) 1min rest. 

4)Straight arm pulldown 12 slow reps, superset lower back hyper extensions 20 reps (4 sets ) 1 min rest.  

*Treadmill for 20min on high incline.