Session 1 - Build mass and thickness to your back

Back transformation workout.
Week 1
Reverse Grip Pull-up’s

3 sets – Reps 10,10,10 (If this is too difficult or becomes too difficult then focus on jumping up to the top of the movement and slowing lowering down through the negative phase)

Barbell Partial Dead Lifts
5 sets – Reps 20,15,10,10,8 ( With this movement you are keeping a slight bend in your knees and maintain a flat straight back, only lowering the bar as just above shin level keeping all the tension on the erector muscles in the lower back)

Lat pull down
3 sets – Reps 12,10,8 (Focus on keeping yourself in a upright position with a slight arch in your back so your chest is sticking out. Squeeze the bar down to your chest bone a pause for a static contraction before slowly controlling the weight through the negative phase. Time under tension is always best)

Seated reverse grip single arm row
3 sets – Reps 10, 8, 8 (Perfect for bringing out lower lat thickness. Be seated with your chest against the pad with a reverse grip on the handle. Pull the movement in towards your hip but eliminate all rotation of the torso. Keep in a fixed forward position)

Workout 2 to follow.