BACK ATTACK LFG
Details:
1. Warming up back
- dynamic resistance band upper body warm up
- straight arm pull down: 3 x 10 (light weight)
- pull ups: 3 x 10 (can be done with assistance as well)
2. Bent over row (4 sets, light to heavy)
10, 8, 8, failure
3. Chest supported rows (I'm standing, but also can be seated or lying)
4 × 12
4. One arm row
3 x 10-12 (each arm)
5. Seated cable rows (drop set)
3 x 8, 10, 12
6. DB bicep curls (alternating, until failure with both arms)
6. DB bicep curls (alternating, until failure with both arms)
4 x 10 (alternate), failure for both arms
7. Lat pull down
3 × 10
