Tues 3/24/15
Weighted Pull Ups 10 x 3 (2 min rest btw sets)
Back Giant Set #1: 30-60 sec between exercises
Wide Grip Lat Pulldown x 15, Reverse Grip Barbell Row x 15, V-Grip Pulldowns, One Arm DB Row x 10 per arm
5 min rest
Back Giant Set 2 (30-60 sec between exercises)
One Arm DB Row x 15 per arm, V-Grip Pulldowns x 15, Reverse Grip Barbell Rows x 15, Wide Grip Lat Pulldown x 20
For pure hypertrophy, giant sets are great after you do your main heavy work. When each exercise in the rotation is done all out, these things are brutally hard to get through. Left the gym with an insane pump in the back today.
For back I always like to do 2 vertical pulls (one wide and one close grip) and two rowing exercises – one pulling the weight low into the belly (like reverse grip rows or seated cable rows) and one pulling the weight higher up alongside the pectoral. Doing so, whether you use giant sets or just regular straight sets, make for a pretty complete workout of the upper back.
