Lats on Lats on Latttsss (Back Day)

Killed the back today. Tried a few new things. Hope someone enjoys this!

LatsonLatsonLatttsss

Superset One- 3 rounds

Lat. Pull downs, wide grip, behind the head: x10

Lat Pull downs, close grip: x7

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Superset Two: 5 rounds

Single-arm High Rows: x12 (on cable machine, standing) 

http://www.youtube.com/watch?v=unJ76esKGI0&feature=related

Single-arm Cross-body Row: x10-12 

http://www.youtube.com/watch?v=0xMraSctpxo

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Bent over Rows with Barbell: 5x5-7 (use heavy weight, but don't sacrifice form. Bring bar to your 

                                                        belly button; bringing it up towards your chest works 

                                                        shoulders)

http://www.youtube.com/watch?v=uQjy3_tbNK8&feature=related

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Reverse Flies on Cable Machine: 5x10-12 (we do this on shoulder-day too, but focus on using

                                                                 your back this time. 

                                                                 Should feel it between shoulder blades)

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Seated Close-grip Rows: 3x10, lightweight (hold and clinch at the top of the rep)

http://www.youtube.com/watch?v=7ZMUR-ly4TY&context=C3a2f9b8ADOEgsToPDskLE2BBRWnmNjcGEg8j9-oeD

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Assisted ONE-ARM Pull-ups: 5x7-10 (Tough one! Change your grip up and

                                                          push yourself between sets and such.)

I'd say do abs, but the one arm pull-ups killed me and i left and took a nap..Ha