king kong's "building-breaking back" Workout

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puny humans back up...

single arm dumbbell rows - pick a weight you can do for 10 reps.. do 10 per arm, immediately go back to starting arm and try to do 10 more, same on the other arm. continue with no rest until you can't even do one. then do that 3 more times.

heavy wide grip lat pull downs - 5x5

superset:

straight bar reverse grip seated cable rows 4x10

dumbbell pullovers 4x10

deadlifts 4x15,10,6,3

skull (island) crusher finisher

ez bar skull crusher on flat bench 5x12