PLAN #4

BACK SUPERSET BLASTER

8 Exercises | 40–45 min

🔥 SUPERSET 1 – WIDTH STARTER

A1. Wide-Grip Lat Pulldown – 12 reps
A2. Straight-Arm Pulldown – 15 reps
👉 4 rounds
📍 Rest 30 sec after both

🔥 SUPERSET 2 – THICKNESS BUILDER

B1. Barbell Bent-Over Row – 10 reps
B2. Seated Cable Row – 12 reps
👉 3 rounds
📍 Squeeze mid-back

🔥 SUPERSET 3 – LAT DETAIL ATTACK

C1. Close-Grip Pulldown – 12 reps
C2. One-Arm Dumbbell Row – 10 reps each
👉 3 rounds
📍 Full stretch

🔥 SUPERSET 4 – UPPER + LOWER FINISHER

D1. Face Pull (Wide Grip) – 15 reps
D2. Back Extension – 15 reps
👉 3 rounds
📍 Controlled reps

🧠 WHY THIS PLAN IS DIFFERENT

✔ Supersets = nonstop blood flow
✔ Width + thickness + lower back covered
✔ High volume = muscle shock

🚀 TRAINING RULE

Rest 30–45 sec only.
Focus on elbow drive, not weight.