Sean Sullivan’s Back Specialization Workout
Workout Description
Rest between all sets is 90 seconds unless specified.
| Monday – Back Thickness | ||
|---|---|---|
| Back Thickness | ||
| Exercise | Sets | Reps |
| Deadlift | 6 | 7/5/3/7/5/3 (Work to 3RM Twice) |
| One Arm Dumbbell Rows | 4 | 6 to 8 |
| T-Bar Rows | 4 | 4 to 6 |
| Seated Cable Rows | 4 | 12 to 15 |
| Wednesday – Back Width | ||
|---|---|---|
| Back Width | ||
| Exercise | Sets | Reps |
| Chin Ups | 6 | 8/6/4/8/6/4 |
| Wide Grip Pulldowns To Rear | 4 | 8 to 10 |
| Straight Arm Pull Downs | 4 | 10 to 12 |
| Rope Pull Downs | 3 | 12 to 15 (Elbows Wide at Bottom) |
workout from muscleandstrength