back workout

one armed dumbbell rows – 5 slow and hold at the bottom then 10 quick, repeat on other arm – Complete 4 times.

one armed dumbbell row – drop set 8-10 then 10-12 reps

wide grip lat pulldowns isolated machine – 3 sets of 12 reps

wide grip lat pulldown isolated machine – drop set, repeat twice.

seated row on isolated machine superset with high/low cable rows.-Β Β 3 sets of – seat row; 5 slow, 10 fast. cable; 12 steady pace.

seated row on isolated machine superset with high/low cable rows – 2 sets – seated row; 15 steady pace reps. cable row; 12 steady pace reps.

Reverse body close grip pull downs (instead of facing into the machine, face out) – 3 sets – 9 stead pace reps, 3 slow reps and hold at the bottom.

Advertisements

About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
This entry was posted in back, Workouts and tagged , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s