Tips when training back, use a hook like grip with the thumb over fingers to try and minimise forearm and biceps taking over. Initiate the movement by pinching your shoulder blades together rather than pulling from your hands.
Rest for 90 seconds between sets
Incline Chest press dumbbells : 3 x 10-12 reps
Incline barbell press : 3 x 6-8 reps
Underhand barbell rows : 3 x 6-8 reps
V bar lat pulldown : 3 x 10-12 reps
Do these two exercises below back to back with minimal rest then rest for 60 seconds at the end. Repeat for 3 sets total.
5a: Cable flyes 3 x 12 reps
5b: Dumbbell pullover 3 x 12 reps
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By Mike / Administrator, bbp_keymaster on Feb 11, 2015