Back

Did you manage that leg work out? Now for back. I think the harder body part out of all of them. For me more reps not extremely heavy works the best as its easy to use more arms then back. First set - pull downs, all out big set as many as you can 40-50 reps. Then do two heavy straight sets. Then move on to seated rows, do two straight sets. Then on third set a drop set, descending the weight from your max weight all the way up to the stack, taking 2 plates off at the time. Now on to bent over rows, 3 good heavy sets here, then after all that try 3 sets of rope pull downs, get good strech, then pull the rope keeping your elbows close to the body. Do it like you would pull overs only standing with the rope. OK that's it. Remember that protein shake and get some rest for the next workout. Good luck.

Mark