585K views · 10K reactions | Wing Building WorkoutSmash this all round/size building ‘Back Workout’! DB One Arm Row - 4 x 10-12 Each Arm Wide Pull Ups - 4 x AMRAP (as many reps as possible) Close Grip Row - 4 x 10-12 Reverse Grip Pull Down - 3 x 10-12 Straight Arm Pull Down - 3 x 10-12 Lower Back Extensions - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #backworkout | Ross Dickerson | Facebook

Mass Building Back Workout! #bodybuilding Bent Over Row - 4 x 10,8,6,6 DB One Arm Row - 3 x 10-12 Each Arm Close Grip Pull Ups - 4 x 8-10 (AMRAP) Reverse Grip Row - 3 x 10-12 Superset: Straight Arm Pushdowns- 3 x 10-12 Banded Upper Back Row - 3 x 10-12 Biceps: Standing DB Curls - 4 x 8-10 Each Arm Incline Bench Hammer Curl - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson

512K views · 10K reactions | SQUAD, BACK ATTACK#motivation SUPERSETS: (A+B) 1A) Lat Pull Downs - 4 x 8-10 1B) DB One Arm Row - 4 x 10-12 Each Arm 2A) Single Arm Pull Downs - 4 x 8-10 Each Arm 2B) Seated Row - 4 x 10-12 3A) Seated Cable Rope Upper Back Row - 3 x 10-12 3B) Straight Arm Pushdowns - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A BITCH!) | Ross Dickerson | Facebook