CRAZY Back Day Training -- Six Pack Shortcuts

#1 Trick To Packing on Pure Ripped Muscle:

Yo Guys,

It's Mike here and today we're training our back! Hittin' back day is as important as hittin' leg day, it's a big muscle group and although secondary to a lot of your other workouts, you still need to devote one full day of training to just your back. So follow along or write this down, using these exercises with the correct form will get you that shredded, V-Shaped body that you've always wanted.

Workout Breakdown:
Here's what we got going on today:
6 Exercises / 10 Reps / 4 Sets / Minimal Rest Time

1) Close Grip Pull Downs
2) Barbell Bent Over Rows
3) Dumbbell High Rows
4) Dumbbell Pull Overs
5) Cable High Rows
6) Shrugs (for the traps!)

You ready for this one guys? It's going to be a tough one today, but your back is a very strong part of your body and can do more weight than you'd expect. Let's get to work guys!

Video Breakdown:
1) Close Grip Pull Downs:
0:30 Set 1 - Got the form? Keep going!
1:05 Set 2
1:38 Set 3
2:18 Set 4

2) Barbell Bent Over Rows:
2:49 Set 1 - Check your form, up your weight if you have to and keep going!
3:20 Set 2
3:48 Set 3
4:12 Set 4

3) Dumbbell High Rows:
4:42 Set 1
5:23 Set 2
5:55 Set 3
6:14 Set 4

4) Dumbbell Pull Over:
6:32 Set 1 - Be sure to check your form here first.
7:33 Set 2
8:16 Set 3
8:47 Set 4

5) Cable High Rows:
9:05 Set 1
9:33 Set 2
10:18 Set 3
10:38 Set 4

6) Shrugs:
11:03 Set 1
11:39 Set 2
11:58 Set 3
12:30 Set 4

13:18 Whew! Alright guys, there we go... that was 6 exercises or 24 sets!

This was a very high volume training day today, great job for sticking through it with me. We focused only on our back today, particularly the upper back and so I hope you enjoyed it as much as I did and work some of these exercises into your next back day routine.

For more workouts like this one, workout tips and tricks as well as diet and nutrition advice come back and check us out often! Don't forget to leave your comments below and keep sending in your progress pics, y'all are doing some great work out there!

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Check out this video, it shows how this one "new style" of training gets you ripped muscle fast - Use it 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

[seanyworny]

So people hatin on mike, and trolling him. He isn't going anywhere, he is very successful-has the biggest fitness channel on youtube, and no matter what you say...he has made some awesome gains over the past 6 months, one of the best fitness channels on youtube

[mikecar]

omg mike never ceases to amaze with the amount of muscle he is packing. Idk about you guys but im gonna live with mike during the zombie apocalypse

[abualzuaree]

Congratulations on 3 million subscribers mike

[TheFunctionalFitDad]

I admire everything you've done. You've taken basic knowledge on diet and exercise and dumbed it down even further, making yourself at least six figures a year from SPSC. BRAVO.

[foulbunnie]

Do a video on how to get big calf muscles and legs in general

[Medvjed]

Hi Mike
I just want to say thank you for everything. I always had problems with
gaining weight so i did some research and found your chanel 2 months ago.
Stared working out and eating like crazy following your advices and I went
from 154 lbs to 167 lbs in 2 months. 90% of that weight are muscles. Friends
tought Im on some kind of steroids LoL. You are great inspiration to me
keep up the good work, stay awsome and thanks again for everything!
(Sorry for my bad english, all best from Croatia!)

[nykq]

Wow this is really a fuckin crazy workout...actually no its a regular good back workout. But it is inspirational to see how much pain and effort Mike puts into his workouts

[jebstuart]

GREAT STUFF MAN!!! I found your youtube channel by accident and I'm glad I did!!! I've been tryin' to break through some plateaus for a long time now, and hopefully some of this stuff is gonna help. This is only the 2nd one of your videos I've watched, and I'm takin' a lot of notes here!! Again, GREAT STUFF!!!

[JTNUB]

Mike! Could you upload a detailed video tutorial on meal preparation.

[bentemin]

Nice to see some training videos! You've gotten huge Mike! 

[WilliamSee]

Thanks for sharing your motivating workout, Mike.

[manosverse]

Barbell bent over rows.. quality exercise!

[Danny_Fernandes]

Hey Mike!

Love the videos! I was wondering can you make more videos on push and pull day workouts.  I currently do Leg day, push day and pull day and repeat for the week, but wanted to change it up and your workouts for me have showed the most results.

Thanks for everything Danny

[omarhuerta]

can you post more leg workouts mike! thatll be awsome!

[zidliym]

I like in this video how you show at the beginning  which exercises you are going to do.

[SuPerDuPerKorean]

Why there are so many mike haters? come on, give him a break! He got abs for sure and his workout videos make sense enough. If you are looking for high definition abs like the bodybuilders on the very day at "contest", you're living in a fantasy world or something! Maintaining super chiseled abs 365 days a year is impossible not only for mike but also all of you unless you guys always stick to gross chicken breast and salad all the time!! Mike might not be the best lifter on youtube channel, but as he always emphasizes, the sixpack shortcut would be workingout properly and eat right. and he does for several straight years, He is a human being folks, like everybody else on this planet we all like eating what we want to eat. Ok, maybe you guys disappointed the way of his marketing. Like I did. Advertising his good on videos. But think of this way. If you have subscribers a lot and if you want to make profit, who wouldn't want to advertise it? you make not like it, but you better think twice before criticizing him. Hey, even J said to throw stone first who's innocent.

[papalicious]

yo mike!! thanks for this video got pumped so hard to go to gym!! thanks man!

[manosverse]

no probs Mike, The workout is spot on!!

[mattsullivan]

MIKE CHAN'S SECRET TO A GREAT BODY: Xbox One - Shape up

[KingOfThemAll]

Hey Mike a quick tip for you, instead of just doing workouts I think you should do workouts along with teaching and demonstrating how to do the workout effectively. Thanks!