CRAZY Back Day Training -- Six Pack Shortcuts

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Yo Guys,

It's Mike here and today we're training our back! Hittin' back day is as important as hittin' leg day, it's a big muscle group and although secondary to a lot of your other workouts, you still need to devote one full day of training to just your back. So follow along or write this down, using these exercises with the correct form will get you that shredded, V-Shaped body that you've always wanted.

Workout Breakdown:
Here's what we got going on today:
6 Exercises / 10 Reps / 4 Sets / Minimal Rest Time

1) Close Grip Pull Downs
2) Barbell Bent Over Rows
3) Dumbbell High Rows
4) Dumbbell Pull Overs
5) Cable High Rows
6) Shrugs (for the traps!)

You ready for this one guys? It's going to be a tough one today, but your back is a very strong part of your body and can do more weight than you'd expect. Let's get to work guys!

Video Breakdown:
1) Close Grip Pull Downs:
0:30 Set 1 - Got the form? Keep going!
1:05 Set 2
1:38 Set 3
2:18 Set 4

2) Barbell Bent Over Rows:
2:49 Set 1 - Check your form, up your weight if you have to and keep going!
3:20 Set 2
3:48 Set 3
4:12 Set 4

3) Dumbbell High Rows:
4:42 Set 1
5:23 Set 2
5:55 Set 3
6:14 Set 4

4) Dumbbell Pull Over:
6:32 Set 1 - Be sure to check your form here first.
7:33 Set 2
8:16 Set 3
8:47 Set 4

5) Cable High Rows:
9:05 Set 1
9:33 Set 2
10:18 Set 3
10:38 Set 4

6) Shrugs:
11:03 Set 1
11:39 Set 2
11:58 Set 3
12:30 Set 4

13:18 Whew! Alright guys, there we go... that was 6 exercises or 24 sets!

This was a very high volume training day today, great job for sticking through it with me. We focused only on our back today, particularly the upper back and so I hope you enjoyed it as much as I did and work some of these exercises into your next back day routine.

For more workouts like this one, workout tips and tricks as well as diet and nutrition advice come back and check us out often! Don't forget to leave your comments below and keep sending in your progress pics, y'all are doing some great work out there!

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I want to tell you one thing that will make your life change forever... it's easy, simple and will ensure that you the ripped body you've always wanted as fast as possible. I know it works because it's the one TRICK I used to go from flabby to ripped... and it has helped me transform over 100,000 guys from around the world as well. If I can do it... they can do it... then you can do it too. We all already have the ripped muscular body we've always wanted. Now it's your turn:

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Mike Chang

Be sure to share this video with your friends! -    • CRAZY Back Day Training -- Six Pack Shortcuts