Back and Bis

This morning, I took pre-workout. I don’t know why, normally a morning workout I feel pretty good without it but i decided to give it a go, I’m not sure if the empty stomach helped it work a bit better, but i had more energy then I intended so my back workout became back and bis πŸ™‚


one armed dumbbell rows – 3 sets – 5 slow and stretch at the bottom of the movement, 10 quicker – repeat on other arm and 3 times.

One armed dumbbell row – triple drop set

middle back row – single arm – 3 sets – 12 reps each arm

middle back row – both arms – triple dropset 10 reps each drop

Isolated row – 4 sets of 12-15 reps

lateral pull downs with hammer curls – 4 sets – lateral pull downs – 1st/2nd sets 10 reps in each position of wide grip, middle grip and close reverse grip. hammers- 12 reps

standing dumbbell curls – hands facing out – 5 sets, 15, 12, 10, 8 ,8 reps each superset with standing barbell curls – 6-8reps

cable rope curls – 3 sets – first two – 10 slow and hold, 10 blows. last set – triple drop set.


okay that’s all.


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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