BACK WORKOUT 2

This routine is super hard core, but once you complete it, you're going to have that  feeling of well being that you get when you've had a killer workout.



How would you like to add tons of new size to your back, traps, forearms and neck? How about all in one exercise?  Today I want to introduce you to the Continuous-grip dead lift.  I warn you though this exercise is going to take everything you have, and you will have to be mentally strong in order
to break through the pain barriers.  I owe most of my forearm and back size to this one exercise.  I love the gains so much, that now I can't even imagine a back workout without it.


Good quality stretching is vital before this exercise.


One of my favorite stretches for this exercise is just bending down and grabbing the toes of my shoes.  This stretch will loosen up your hams and lower back. Before beginning this style of dead lift, perform two sets of back extensions. Don't go all out on these; just get a good stretch in your lower back, along with a mild pump to get the blood flowing. Also include two warm-up sets of dead lifts, with one being lightweight, and one being medium weight. The form of the continuous-grip dead lift is the same as that of a regular dead lift, except that you will not be setting the bar down after each rep. You will bring the bar down as low as possible, until you are just about to touch the floor, then immediately pull back up again. That's 1 rep

BACK WORKOUT 2:

CONTINUOUS GRIP DEADLIFTS: 4 sets
- overhand grip 10, 8
- sumu grip 10, 8

MIXED GRIP CHINS 4 X 10

CLOSE GRIP PULL DOWNS
superset with
WIDE GRIP CABLE ROWS
- 12,10,8,6

SEATED CABLE DEAD LIFTS
- 12,12,12