Back Session

DeadLifts – 4 sets – 10-12 reps

Barbell Bent over rows superset with close grip bent over row – 4 sets – barbell; 10 slow with 5 fast. close grip – 10 slow with 5 fast

High low cable row with rope pulls – 4 sets – 20 reps high low rows, 12 reps pulls

Lateral pull down – 2 sets – 10 reps hands wide grip, 10 reps close grip, 10 reps close reverse grip.
1 set – as above, but drop the wide grip
1set – as above but only reverse close grip as a drop set

Iso high low row machine – 4 sets – 20 reps alternating arms with 10 normal reps.

I finished with 20 minutes of HIIT on the exercise bike.

Only 3 weeks to go!!


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.
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