Today I went back to old school routines. I started with back and it was a steller workout. If you care, continue reading. If not you didn't waste that much of your time. ok. For those that care about proper training techniques and practices that have proven to work for about 40 years now: Started off with "no weight" wide grip chins to the back. 5 sets of 10 (bring wraps because you'll fry the next few exercises) the trick with this is just to keep going. Get a spotter and get your 10 on each set. No matter how bad your shoulders burn, get your 10. T-Bar Rows (my personal fav) 5 sets 15, 10, 8,8,8 I see a lot of people piling the weight on the bar and throwing themselves off the pad so high that they are almost standing. Youre not dong shit like that. lower the weight, flare out your elbows and lats and squeeze your back. Bent-over Rows 5 sets of 15, 12, 10, 8,8 Now you'll think that you're doing the same thing with this movement as you just did with the tbars. You're Not. If you do the bentovers correctly you won't be targeting the same muscles you did with the tbars. Why? POsitioning Hand placement and body position. Check your tbar, and see where you placed your hands and you can either go wider or closer on the bent overs. Seated Cable Rows (medium grip) 5 sets of 15 Again, its not about how much you can row, its about form and concentration. I set the pin at 150, normally I crank out the full stack at 250 and wrap about 10 reps. This time out I remained stationary(didn't rock back and forth for momentum) and squeezed a slow count of 4seconds on the contraction and paused for 1-2 seconds before releasing. It takes a while but after each set you notice its worth it. Pull to your top abs/lower chest for a nice squeeze. Feel free to vary your grip and hand placement. Now for the real test of endurance/strength. Take a db that is exactly 1/2 of your body weight. Strap it to yourself (via chain belt, etc) walk over to the chin bar and hang there for as long as you can. Target 3 min. Don't let go no matter what. Do this twice.