The muscles of the back respond very well to a high volume of work so this workout is great to stimulate new growth. Sometimes training back can fatigue your forearms so make sure not to hold everything with too firm of a grip. This workout can be done with any of your favorite back exercises, below are just some that I like to use for this.
Straight bar row ( overhand grip )- 6 sets of 10 reps
* 1 minute rest between sets
T-bar row ( neutral grip, palms facing each other )- 6 sets of 10 reps
* 1 minute rest between sets
Straight arm pulldown standing- 6 sets of 10 reps
* 1 minute rest between sets
One arm dumbbell row- 4 sets of12 reps
* 1 minute rest between sets
Total of 22 sets and 228 reps!
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