Build A Bigger, Thicker ‘BACK’ With This Killer/High Volume Workout💪 #bodybuilding 1) Wide Grip Pull Ups - 4 x AMRAP (As Many Reps As Possible) 2) Seated Close Grip Row - 4 x 8-10 3) Reverse Grip Pull Down - 3 x 10-12 4) Cable Rope Upper Back Row - 3 x 10-12 5) Incline Bench DB Row - 3 x 10-12 6) Seated DB Shrugs - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson
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⚔️Back Attack | Smash this workout for bigger, thicker lats! #bodybuilding Bent Over Row - 4 x 8-10 Wide Grip Pull Ups - 4 x 8-10 DB Incline Bench Upper Back Row - 3 x 10-12 Cable Straight Arm Pushdowns - 3 x 10-12 Reverse Grip Pulldowns - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson
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💪Back & Biceps Workout! #bodybuilding 1) DB One Arm Rows - 3/4 x 6-8 Each Arm 2) Wide Grip Pull Ups - 3/4 x 6-8 (weighted) 3) Wide Grip Seated Row - 3 x 10-12 4) Pull Down Machine - 3 x 10-12 5) Cable Straight Arm Pull Downs - 2/3 x 10-12 6) Standing DB Curls - 3 x 6-8 Each Arm 7) Single Arm Cable Curls - 3 x 10-12 Each Arm (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson
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💥BACK ATTACK | TRY THIS KILLER MASS BUILDING BACK WORKOUT! #motivation 🔥SUPERSETS: (A B) 1) Bodyweight Pull Ups - 4 x AMRAP 2) T-Bar Row - 4 x 8-10 3A) Deadstop Upper Back Row - 4 x 10-12 3B) Close Grip Pulldown - 4 x 10-12 4A) Seated Row - 4 x 10-12 4B) Straight Arm Pushdowns - 4 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson
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Back & Biceps💪Save & smash this mass building pull workout! 1) Bent Over Row - 4 x 8-10 2) Wide Pull Ups - 4 x AMRAP 3) Cable Upper Back Row - 3 x 10-12 4) Close Grip Pull Down - 3 x 10-12 5) DB Pull Over - 3 x 10-12 6) Standing DB Curls - 4 x 8-10 Each Arm 7) Preacher Curls - 3 x 10-12 Each Arm (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #back #biceps #workout #gymtime | Ross Dickerson
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🎄BUILDING BACK & BICEPS FULL WORKOUT! #bodybuilding Time To Work: Cable Rope Upper Back Row - 4 x 10-12 Bodyweight Pull Ups - 4 x 8-10 (AMRAP) T-Bar Row - 4 x 8-10 Superset: Seated Row - 3 x 8-10 Straight Arm Pushdowns - 3 x 10-12 Biceps: Ez Bar Curls - 4 x 8-10 Seated DB Curls - 3 x 10-12 Each Arm (90sec Rest Between Sets & 2min Between Exercises, Don’t Be A Bitch!) | Ross Dickerson
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Back Attack💪Save & smash this all round/mass building workout! 1) Bodyweight Pull Ups - 4 x AMRAP 2) Seated Row - 4 x 8-10 3) Close Grip Pull Down - 3 x 10-12 4) Upper Back Row - 3 x 10-12 5) DB Pull Overs - 3 x 10-12 6) Lower Back Extensions - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #backworkout #gymworkout | Ross Dickerson
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