FULL Super Soldier Back Workout

Here’s an example of a FULL Super Soldier back workout!

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Chris Johnson performs a full Super Soldier back workout.  Here’s what it looks like:

Back Workout

Lat Pulldowns

1 X 40 reps, 30 reps, 20 reps, 15 reps, 12 reps, 10 reps, 8 reps, 6 reps, WAR set

Cable Rows

1 x 30 reps, 20 reps, 12 reps, 10 reps, 6 reps, WAR set

Hammer Rows

1 x 20 reps, 12 reps, 10 reps, 8 reps, 6 reps, WAR set

Dumbbell Shrugs

1 x 40 reps, 25 reps, 15 reps, 10 reps, 8 reps, 6 reps, WAR set

Hyperextensions

4 x 20 reps

Reps are down using the same cadence, whether light or heavy.  WAR sets are done by taking 50% of your 6 rep weight, performing as many reps as possible, stretching for a count of 30, doing as many reps as possible again, stretching for a count of 30, and performing one last set to failure and then stretching one last time for a count of 60.