Brian DeCosta is at it again, building a bigger and stronger back with this high-volume muscle-building workout for mass. You better bring your A-game before you try this workout
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| Brian DeCosta’s High-Volume Pull Workout |
1. Rack Pull: 4 sets, 15 minutes
2. Wide-Grip Lat Pulldown (Heavy): 4 sets, 6 reps
3. Wide-Grip Lat Pulldown (Light): 4 sets, 20 reps
4. Superset
a. Cable Pulldown (Rope): 3 sets, 15 reps
b. Supinated Dumbbell Row: 3 sets, 15 reps
5. Superset
a. Lat Pulldown (V-Bar): 3 sets, 15 reps
b. Dumbbell Rear Delt Fly: 3 sets, 15 reps
6. Superset
a. Single-Arm Chest Support Row: 3 sets, 10 reps
b. Hammer Curl: 3 sets, 10 reps
7. Pull-Up: 3 sets, failure

| Brian Decosta |
Brian DeCosta is life changer; a thought provoker. His title says Fitness & Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own – then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.

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