Sample Back Workout

Try this sample back workout next time you hit the gym for a great pump! This workout targets the lats and middle back for both width and depth.

warm up rowing 10mins low intensity
wide grip pull ups - 12 reps, 8 reps , 5 reps (choose a weight that you can perform this rep-range for)
barbell rows - 12 reps, 8 reps, 5 reps.
one arm dumbbell rows 12, 8, 5
cable row 12, 12, 12

take about 1-2 mins rest, apart from before your sets of 5 reps where you should take 3 mins rest. This workout will give you an unbelievable pump!

After your workout you should be gulping down some creatine monohydrate, bcaa's and whey protein to help with recovery and muscle growth.

bodybuilding supplements at hartnutrition.co.uk
creatine monohydrate as creatine-supplements.com