Back and Rear Deltoid Workout

One of my judges critiques was to make my waist look teenier by widening my upper back, middle and rear delts. 

I usually work my back and shoudlers in the same workout, but I decided to really focus on back and rear delts today, and I will hit middle and front delts tomorrow. Enjoy!

Set 1:

• 20, 15, 12 Wide seated rows with a lat pull bar (to focus on the rear-delts), Added 10 lbs per set
• 3x15 straight arm cable pulldowns with Rope

Set 2:

• 20, 15, 10 Wide Grip Lat Pulldown (added 10 lbs per set)
• 3x15 Cable High Rope Pull

Set 3:

• 3x12 T-Bar Row
• 3x15 High cable reverse flys
• 20,15,10 Close grip seated rows

Set 4:

• 3x10 Assisted Pull ups narrow neutral grip
• 3x15 Rear Pec Dec Machine

Video Coming Soon! 

:)