Back and bis

Wide grip lat pulls with barbell curls 5 sets 10 slow 10fast pulls and 15rep curls

Seated cable row with dumbbell (facing in) curls 4 sets 10slow 10fast rows with 12 rep curls

Bent over row (hands up grip) controlled with dumbbell hammers x3 sets 10slow 5 fast
hammers x3 8-10reps

Deadlifts with cross body hammers 3 sets 10-12 reps each

Lower back raises – increasing weight 4 sets (start at no weight then 5kg, 10kg, 15kg) 8 reps each no rests
then decreasing weight drop sets 4 sets (start at 15-20kgs same concept as above) 8reps no rests between


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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