Back Training with Ryan Oshun

First a foremost, before any workout I need a little "pick-me-up"... I'm always on the go with traveling and work so I rely on a great pre-workout to fuel my sessions. About 30 minutes prior to training I take a heaping scoop of PreCreXS & AmiNoFLOW all in one mix shaken up. The flavor is great and it really gets me going!

Deadlifts - I do deadlifts every other week. With wrestling actively every week it's a lot of strain on my back, so I can't afford to blow it out in the gym. But every other week I get a good deadlift session in!
Reps- 20, 12, 8, 3, 1, 20
Looks like a lot, and it is! I start out with 135 for a set of 20 and work my way up to a 1 rep max. Then I drop the weight to 225 lbs and bust out a set of 20 reps. The back is DEAD after this!

Wide Grip Lat Pulldowns
12, 12, 12, 12
I like to keep the reps higher with moderate weight. Really squeeze the end of the reps out pumping as much blood into the muscle as possible. Great burn!

Dumbbell Rows
12, 8, 8, 6
Starting a little light here, for me, is key to make sure my form is good and I have a good mind/muscle connection. Then for the last set, it's 6 heavy ass reps! When I say heavy were talking 100 lbs or more. No little boy weights here!

T-Bar Rows
12, 8, 8, 8, 6
I like getting a good 5 sets in for t-bar rows, of course getting heavier as I go. I strongly believe this is a back workout everyone should be incorporating into their training regimen!

Bent Over Barbell Rows
20, 20, 20, 20
To finish off back I like to really burn myself out with some bent over barbell rows. It's light weight, usually 135 lbs, and squeezing the reps out to 20 each set. Sometimes I'll add a fifth or even six set in!

After this workout my back is on fire! I guarantee yours would be as well! Give it a try and let me know via social media if it works out for you!

And of course there's the post workout shake... Can't go wrong with 2 big scoops of Muscle-Elements TRUTH protein! No proprietary blend here, just good protein! My favorite is the chocolate, it's nice and thick and has one of the best flavors I've had in a shake!

Be sure to follow me on Twitter & Instagram (@RyanOshun on both platforms) & find me on Facebook! I also have my merchandise on
prowrestlingtees.com/ryanoshun and thanks for the support!