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Last week I sent you a video on how to do Farmboy Deadlifts, which are meant to help you strengthen and grow your lower back. Were you able to try them during your back workout?
Today I am going to show you one of my favorite back workouts, which consists of five different exercises.
Each of these exercises should be done in a slow, smooth, controlled motion; at the end of each rep, make sure to really squeeze at the top.
I would recommend doing each of these exercises for 3-4 sets and 8-10 reps per set.
Dumbbell Bent Over Rows
Seated Cable Rows (Use two d-handle attachments for these; one for each arm hand.)
T-Bar Row Machine
Reverse Grip Seated Row Machine
Wide-Grip Lat Pulldowns
After this grueling workout, I would recommend drinking an ISO’Hearn Protein shake and taking some OG Glutamine and Muscle & Joint Fix. These supplements will help with lean muscle growth and recovery.
Your Coach,
Mike “The Titan” O’Hearn
