Derik Farnsworth Back Routine

Just want to share with you this nice back training video that I got from our sponsored athlete IFBB Pro Derik Farnsworth.  I hope you enjoy it!  Here we see Derik doing the following Back workout:

Back Workout:

1) lcarian neutral grip pulldowns 5 sets x 12-15 reps approx. 45 sec break in between

2) Reverse grip one arm pull downs alternating arms [more of an isolation for the lower lats] 3 sets of 15 reps approx. 45 sec break in between

3) Bent over smith machine rows 4 sets x 10 -12 reps with 1 min break in between

4) 3/4 Deadlifts 4 sets x 8-10 reps with just over a minutes rest

5) Seated cable leaning forward to target lower lats 3 sets x 12 reps with 45 sec rest

6) Machine row alternating arms 3 sets x 15-20 reps with 45 sec rest

7) Machine cable pullovers 3 sets x 15-20 reps 1 min rest

Try out his back workout routine and let me know what you think.  Also, be sure to fuel yourself properly by eating correctly as without the proper nutrition muscle mass gains just do not happen.  (For sample diets, please visit our sample diet page here => Sample Diets Page)

Until next time, I am

Your Lean Body Coach™
Houston, Texas