The Attack On Back....And Triceps

Last night was the attack on back, and not to forget triceps. We started off with one of the lifts you never see performed in the gym...DEADLIFTS. There is no better exercise than deadlifts for back other than lat pullups. Deadlifts give the back a rugged look and adds dense layers of muscle as well. We kept our reps moderate, anywhere from eight to ten, and super setted with reverse cable pushdowns. The next movement was hammer strength rows. In this exercise we alternated grips wide to inner to hit our back at different angles, and we super setted with one arm over the head tricep extensions which hits the long head on the tricep. This part was pretty tough considering we racked out the row machine and going back and forth from end of the gym to another with no rest in between. Next on the agenda was lat pulldowns, which was super setted with the dip machine. On the dip machine we used one arm because the machine the machine was too light when we used both. Finally we finished our brutal attack with low cable rows super setted with tricep pushdown with the rope. Back workouts are pretty draining next to legs, we were already fatigue from the night before, we went super heavy on chest and kept the intensity to the max the entire workout. Right now I can feel my lower back got a lot from this, I'm already sore down there...and it's the right kind of sore, not the oh crap sore I think I slipped a disc in my back sore!