Burn Back

We’re going to use a combination of super-sets and giant-sets to work the back while maintaining a fat-burning heart rate. Then we will finish with tempo work to maximize time-under-tension and stimulate anabolic growth.

Super-set 1
Bent-over Barbell Row 8 – 12 Reps 4 Sets
Pull-up Max Reps
Super-set 2
Seated Cable Row 21’s 4 Sets
Hammer Curl 21’s
Giant-set
Low Cable Pull 10 EA 3 Sets for Each Side
Mid Cable Pull 10 EA
High Cable Pull 10 EA
Cable Double Biceps Curl 25
1/3 Tempo
E-Z Bar Biceps Curl Drop Set from 80% 1RM 1 Set
Lat Pull-Down Drop Set from 80% 1RM 1 Set