Fat Guy that Lifts : Mighty Back Days

The day that defines the week, I usually start my week with a day of heavy lifting targeted at the back and the shoulder. That being said I do not do double muscle groups dude to a time constraint, but I always sneak in an extra 50 reps for a compound movement with every workout.
#gottolookbroadasfuck
Back Day is Simple
Equipment needed
#1 A Full Size Heavy Barbell
PS : A Five Footer or a 6 Foot barbell is good but won't fit into the plan I use.
#2 A minimum of 4 Plates of a Weight And Two plates of a weight 50 % less than that.
Example I use 45 Pound Plates, so I'll have 4*45 and 2*25 ( the math don't add but that's the standard weight at my gym )
In kilograms 20 Kilo and 10 Kilo Plates.
#3 Dumbbells a Lot of Dumbbells
Workout follows a 6 set with 15 second rest policy
The reps stay constant for a weight and I increase the weight after 2 sets.
Reps counter is 15 for the first Set at minimum weight, 8 For the second medium heavy and 4 for the heaviest.
Number one on the list is warming up...
Jog a for about a Kilometer or do 20 Burpies or 60 seconds of MountainClimber.
The idea is to get the body ready for arse whooping.
Warming up is necessary, follow the warming up with stretching.
Workout Plan
DEAD lifts with Parallel Grip for 2 Sets at light weight
DEAD lift with Parallel Grip for 2 Sets at medium weight
DEAD lift with Alternate Grip at Heavy for 2 sets
SUMO DEAD lift with Parallel grip for a bonus set of 4/6 repetitions at medium heavy or heavy.
I swear by Barbell rows for a stronger back
BARBELL rows with wide grip ( wider than shoulder width ) for 1 set at Light Weight for 15-20 reps ( 25 pounds in my case )
BARBELL rows at 45 Pounds per side for 2 Sets of 10-15 reps
BARBELL rows with extra 25 pounds per side for 2 sets with a rep range of 8 and above.
Last set is heavy, a belt is recommended for extra lumbar support ( lower back )
Add them 45's or 2 plates of the weight of your choice.
We keep the grip wide and hit the back with one heavy set of 5-8 reps with a squeeze at the end.
Remove all weight from one side, arrange the bar for T bar rows.
Set one 1 plate of 45 for 20/25 reps
Set two 2 plates of 45 for 15 reps
Set three 2 plates of 45 plus 1 plate of 25 for 10 reps
Set four 3 plates of 45 for 8 reps
Set five 3 plates of 45 plus one plate of 25 for 6 reps.
Set 6 is burn out, one plate of 45 and one of 25 for reps till you can't do no more.
Major part of the work out is over we have dumbbells rows and a burnout with wide grip rope pulls downs
DUMBBELL ROWS pick a weight that can be done for 10-15 reps...
Go for 5 sets of 10-15 reps
If strength and time permits hit the rope pull downs for 3 sets to failure...
Hyperextension can be added for fun
Keep lifting, keep workingout
_beerbiker_

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