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hello guyz today i waked up at 9:00 and i thought one time to go to gym early so i eat some chicken chest and some brown rice and after 2 hour i was in the gym to kill my BACK 
i thought to try combining some techiques about hypertrophy in one training like supersets/pyramid/rest-pause
so i started with:
3 x max pull ups
then at lat pulldown machine i used ti grip of the seated rows and i maked a rest-pause set :
8 heavy reps 10 seconds pause then 3-4 reps then again 10 seconds pause sto i maked 8+4+4+4 until i failure
then it was time for lat pulldown front sets: 15/10/8/6/15+15 lat pulldowns front close reverse grip
after that i had seated rows sets: 1x12 reps and 2 sets with 6+6+6 reps (for each 6 reps i added weight until the end) i did the 6+6+6 2 times
and finaly i had a superset with : bend over rows reverse grip+incline reverse fly for back sets 3x10
after all of that my back was dead and fucking pumped!!!!
i thought to try combining some techiques about hypertrophy in one training like supersets/pyramid/rest-pause so i started with:
3 x max pull ups
then at lat pulldown machine i used ti grip of the seated rows and i maked a rest-pause set :
8 heavy reps 10 seconds pause then 3-4 reps then again 10 seconds pause sto i maked 8+4+4+4 until i failure
then it was time for lat pulldown front sets: 15/10/8/6/15+15 lat pulldowns front close reverse grip
after that i had seated rows sets: 1x12 reps and 2 sets with 6+6+6 reps (for each 6 reps i added weight until the end) i did the 6+6+6 2 times
and finaly i had a superset with : bend over rows reverse grip+incline reverse fly for back sets 3x10
after all of that my back was dead and fucking pumped!!!!