NUUUUUUUUUUSOISSSSSSSSSSSSSSSSSSSSS
I am interrupting posting coaly bait to give you an announcement: today is the fucking BACK day
are you slouching in front of your little 'puter? this workout will help
I dodis with 5kg dumbbells and weigh up my pull-ups with a plate but you can do it unweighted,
3x30 prone reverse snow angels, 30s rest inbetween
1 minute rest
3x30 prone superman pulls, hold at max tension for a second or so at the end of the pull
1 minute
3xmax pull-ups, max means to failure so when you can't pull yourself up anymore or your form breaks, you don't have to shake on that bar like a fish out of the water
1 minute
3x30 prone y-shaped hand raises, google it if you don't know how to
finisher: 3xmax prone reverse snow angels, this time you hold an y-shaped prone hand raise for 30 seconds inbetween

this is GUARANTEED to build a nice thick back and make you wider and more MENACING, nusoi. do my workouts. the frogman is watching.