This is a classic "clangin' and bangin''' back day focused on heavy compound movements, but finishing with high-rep pull-overs. It's the perfect main course before switching to a quick pump-focused biceps workout for dessert.

Hard and Heavy Back Day

1

Rack pull

3 sets, 6-8 reps (rest 2 min. )




2

T-Bar Row
If you don't have access to a T-bar, use a chest-supported row variation.

3 sets, 6-8 reps (rest 90 sec. )




3

Neutral-grip pull-up
If you can't perform at least 6 reps, use the assisted pull-up machine or perform band-assisted reps.

3 sets, 6-10 reps (rest 90 sec. )




4

Bent-Arm Dumbbell Pull-over
Perform on a decline bench, if possible.

3 sets, 12-15 reps (rest 90 sec.)




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