Who says you need free weights to train your back? This high-rep, short-rest workout will allow you to move serious poundage for high reps without posing a serious challenge to your lower back or core. If you like training back on machines, try YouTube star Calum Von Moger's full program Building Von Moger: 6-Week Mass Program on BodyFit.
Machine Pump Back Day
Smith machine bent-over row
Use an underhand grip and don’t hesitate to use lifting straps.
4 sets, 10-12 reps (rest 1 min. )
Alternately, perform close-grip machine-assisted pull-ups.
4 sets, 10-12 reps (rest 1 min.)
Use a wide-grip handle with either an overhand or neutral grip.
4 sets, 12 reps (rest 1 min. )