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