The ULTIMATE Super-Set Back Day — Six Pack Shortcuts

The ULTIMATE Super-Set Back Day — Six Pack Shortcuts



The #1 Trick to Getting Lean Muscle – FAST:

Hey What’s Up Guys,

It’s Mike with Sixpack Shortcuts and today we’re going to be working on some back! This is a muscle group that tends to get overlooked. You use your back as a secondary muscle in a lot of your other workouts, but because it is such a large muscle group it’s smart to devote one day a week as “Bak Day!” So, follow along with me today or write this all down for you next back day, it’s workouts like this that will help you to burn more fat and pack on the muscle that will get you the body of your dreams!

Workout Breakdown:
5 Exercises / 4 Super Sets / 8 – 12 Reps / Minimal Rest Time

0:07 1) Wide-Grip Under-Hand Pull Ups
Super Set with:
0:20 2) Close-Grip Pull Downs
0:34 3) One Arm Dumbbell Row
Super Set with
2:14 4) Pull Overs
Then end with:
2:28 5) Deadlifts

The goal of today is to start with a low weight, if you can get more than 12 reps then go up in weight for the next set. Keep slowly increasing your weight for each set until that 8th rep is really tough for you. You’ve got to make sure that you’re tearing those muscles down so that they can grow bigger, really think about squeezing your back and focusing on form for the best results.

So, are you ready for back day? Let’s do it!

Video Breakdown:
– Wide Grip Under Hand Pull Ups and Close-Grip Pull Downs
3:41 Super Set 1
4:43 Super Set 2
5:29 Super Set 3
5:57 Super Set 4

– One Arm Dumbbell Row and Pull Overs
7:02 Super Set 1
8:35 Super Set2
9:03 Super Set 3
9:31 Super Set 4

We’re almost done, keep pushing through – One more exercise!

– Deadlifts:
10:43 Set 1
11:13 Set 2
11:35 Set 3
12:06 Set 4
12:30 Set 5

Whew! We hit the back from all different angles today and got a really great back day workout in – I hope you stuck through the whole thing with me, it was a tough one.

And remember, even of you don’t feel like getting in the gym one day, that’s the most important day not to skip. We all have those days, but if you push through that’s the only way to get amazing results.

So, if you want more workouts like this one today as well as diet and nutrition tips and tips for the fastest way to get fit, come back and see us again. Don’t forget to leave your comments below to let us know what you thought of this workout and as always, keep those progress pics coming in.


Watch this video that shows you the one “new style” of training that you can use on your very next workout:

I want to tell you one thing that will make your life change forever… it’s easy, simple and will ensure that you the ripped body you’ve always wanted as fast as possible. I know it works because it’s the one TRICK I used to go from flabby to ripped… and it has helped me transform over 100,000 guys from around the world as well. If I can do it… they can do it… then you can do it too. We all already have the ripped muscular body we’ve always wanted. Now it’s your turn:

Mike Chang

Be sure to share this video with your friends! –

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