Actually back training is not one of my stronger points, so I have to work extra hard for the "pump" and "burn"......

Here goes..

(4) sets of one arm dumbbell rows (the first 2 sets, using light weight basically as a warm-up)

(4) sets of seated cable rows (using good form as not to lean too far into it or too far back)

(4) sets close grip cage pull-downs (really feeling the stretch on the negative as I let the weight go up)

Finishing off with (2) sets of chin-ups, using the "graviton" machine so I can crank out alot of reps for a final "burn".

I keep all reps in the 8-12 range.

Between all the sets I rest no more then 1 minute.

Between every other set, I stretch my lats, holding onto a support and leaning back (for a count of around 20).

I train the lower back using hyperextensions, which I do 4x a week with ab training.

For building mass I'd use the same basic workout, cutting the reps down to 4-6, sets to (3), and adding poundage. Hope this helps....

Train Hard, Watch your diet, and Get plenty of ZZZZ's, and if you're REAL lucky when you grow up you just might look like DaveD.........

Frank J.

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