HARDCORE BACK TRAINING FOR MAXIMAL GROWTH

Back gets its own day. Six exercises, high volume: weighted pull-ups at +90 lb (about a 320 lb pull), a chest-supported T-bar row, a Hammer Strength row taken from 5 plates a side down to 2 in one drop set, single-arm pulldowns, 150 lb dumbbell rows for 20, and cable pullovers to finish. THE WORKOUT 1. Pull-ups - 2 sets bodyweight, 2 sets +1 plate, 2 sets +2 plates (3-4 reps) 2. Arsenal chest-supported T-bar row - 3 heavy sets, 4th set at a plate a side for reps 3. Hammer Strength row (standing) - 3 working sets, last one a triple drop set (5, 4, 3, then 2 plates a side) 4. Single-arm J-handle pulldown - 3 sets at 4 plates a side, drop set on the last 5. Single-arm dumbbell row - 150 lb, 2 sets, 20 reps each arm on the second (straps) 6. Cable pullover (Vulcan strap) - 3-4 sets + drop set CHAPTERS 0:00 Back gets its own day - why I train at 1 pm 2:38 Pull-ups (bodyweight, then +1 plate) 5:34 Weighted pull-ups at +2 plates - why I load them even for 3-4 reps 8:03 Arsenal chest-supported T-bar row 9:01 Why no deadlifts on back day 12:52 Hammer Strength row, standing - 5 plates a side 15:16 Triple drop set 17:18 Single-arm J-handle pulldown - non-dominant arm first 24:28 150 lb dumbbell rows - 20 reps and "pick a number in your head" 31:40 Pump check - why I train shirtless 33:28 Cable pullovers with the Vulken strap 37:44 Wrap-up Instagram:   / carsonpark   Training, bodybuilding, medical school, and life. Second-year med student and competitive bodybuilder - the actual training, physiology explained properly, no fluff. #backday #bodybuilding #highvolume #pullups #medstudent