I am back training with Kieran this week! Away from Pycsam gym and back in Health and Fitness for a little while, and its really nice to be back! Just until he is off to Vegas for the Mr Olympia show! So tonight we trained back, he continued on to do traps, I however tend to feel mine are developed enough and miss this, I went off to do 15-20mins of HIIT on the bike!
standing cable bar high low row – 4 sets – first 2 20 reps, second two up the weight, 8-15 reps.
Seated row sit on a cushion if you have one, it raises you more and targets lower down your back, really lean forward and stretch out. Hold the stretch on the last rep – 4 sets – 15 reps for the first 2 then 8-10
Middle back seated iso row – hold the bars rather than the handle and focus on the squeeze – 4 sets – first two at 20 reps, then 15 reps, for the last one switch to single arms, 15 reps.
Wide grip lat pull downs – 4 sets – have your hands at 3 positions, 12 reps wide grip, 10 reps hands moved in, 10 reps narrow reverse grip. the next time round up the weight but only do the wide and in grip, the final two only do wide grip.
Assisted chin ups – 2 sets – 1st set is 25 reps, hold on 10 and 20. 2nd set is 7 bottom half reps, 7 top half reps and 10 full reps.