Back Smasher!

Superset: 5 Sets

• Weighted Pull-Ups: Until Failure (Using 25-45lbs)
• 1-Arm Dumbell Rows: 30 Reps (Maintain Good Form)

(Weighted Pull Up) 

Circuit: 5 Sets

• V-Bar Pull-Downs: 8 Reps (Heavy Reps)
• Chin-Ups: 8 Reps (Weighted Reps)
• Wide-Grip Pull-Downs: 8 Reps (Heavy Reps)
• V-Bar Pull-Downs: 8 Reps (Rep Hold Method)
• Chin-Ups: 8 Reps (Rep Hold Method)
• Wide-Grip Pull-Downs: 8 Reps (Rep Hold Method)

(V-Bar Pulldowns)

Superset: 3 Sets

• Seated Rows: 20 Reps
• T-Bar Rows: 15 Reps

(Seated Rows)

Core: 4 Sets

• Back Extensions: 40 Reps
• Toes-To-Bar: 10 Reps

(Back Extensions)

- Supplements.co.nz