Back Workout

Sometimes things pop up and we cant complete or get things done as we wanted. Today was one of those days when my training partner got held up and so I trained with Jess instead for a back session. She said her back has never felt so ‘warm’ during a training, this is great, it means its working!

We completed a 30minute incline walk before this – incline and speed about 7.

Lateral Pull downs – 3 hand positions – wide grip, middle grip and close grip revers – complete 4 sets – the first two are all three grips, the 3rd only middle/narrow and the final only narrow – aim for 10 reps each

Lateral pull down – wide grip triple drop

Standing cable high/low rows – 4 sets – 20 reps each set – final set a triple drop (10 reps each)

bent over rows – ‘nos’ set

dead lifts – 5 sets – 15, 12, 10, 8 , 8 reps

Chin ups – assisted – 3 sets – 20 reps



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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