Muscularizing is our goal and we intend to keep the pace keen and the reps tight. Moderate weight is our choice as focus, form and feel are in our sights.

Pulldowns, 4 sets x 12 reps - superset with�
Wide-grip machine dips, 4 sets x 8-12 reps
One arm dumbbell row, 4 sets x 10 reps
One arm overhead cable pull, 4 sets x 12-15 reps

This routine also is done twice a week.

REMARKS:

The Pulldown:
Tightly contract the upper back muscles as you pull the bar to the base of the skull for six reps. Use the negative return for full muscle recruitment - lats, scapula, etc. Position yourself so there will be no need to dangerously thrust your head forward to allow the passage of the bar. Continue final six reps to the chin as described in the mass workout with sufficient tug to overload the back - you're flying.

Wide-Grip Machine Dips:
Superset these wing wackers with wide-grip machine dips. Lean forward, round the back and direct the effort toward mid-back via partial reps. 4 sets x 8-12 reps for action, burn and pump.

One Arm Dumbbell Row:
This potent exercise stands alongside barbell rows in mass and power building seriousness. Executed with the same intensity, they are wisely done as alternatives to the wide grips. Stabilized in a powerful tripod stance - none of this knee on bench stuff - one arm rows remove the load from the lower back, enabling you to tough your way through lumbar overload. Relief in this overworked area is priceless. In all your exercises focus, form, and practice yield perfection.

One Arm Overhead Cable Pull:
The one arm overhead cable pull is odd and rarely practiced, yet has a sharpening effect on the linear lat - from insertion A to Z (so much for physiology - 've must 'av imagination). Tough explanation: grasp the single handle of the overhead cable crossover in your right hand. Position yourself in a wide footed stance, right side away from the machine. Extend your arm over your head and pull to the right as you stabilize yourself against the resistance. The resistance will travel through your hand, arm and into the entire length of the lat as you tug. Lean and tug, return, lean and tug�This is one of those improvising, adapting, shifting, locating movements that challenge our training talents and create sweet touches to the muscular system. Practice and stick it out.

Deadlifts:
Continue power deads on the leg day of choice. 4 x 10-12 reps, medium weight for a healthy pace. Mean yet serene.

For another intense back workout for the truly twisted, here's the back workout I designed for my friend Henrik "The House" from Denmark.

Click here to go back to the sample back workout page