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Got a back workout in tonight! Woot! The workout goes like:
Horizontal Pull Ups + Plate Raise:
3 sets - Body Wt. x 15 reps, 25lbs x 12 reps
Seated 1-arm cable row with concentrated reps + windmill shoulder raise:
2 sets - 50lbs x 20-30 reps + 20lbs x 6-8 reps each side
Pull ups to waist with legs elevated + seated lower back extension:
3 sets x 12 reps with concentration, 2 sets x 45,55lbs x 20 reps
Standing Bent Over Rows on Bench:
3 sets x 95lbs, 65lbs, 45lbs x 20-30 reps concentrated
To end it off I did my 100 burpee pull ups as "cardio" -
Previous times - 16:49, 16:22
Today - 13:03.....BOOOOM, cut it down big time.
That's all folks.
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