My Back Workout - Sunday 12/28/14

My Back Workout

(Upper Body Pull Workout)

Frequency is the key to my workouts these days. So I don't generally stick with one muscle group like a typical bodybuilding workout.

I have a major muscle I work for that day but I also add in other muscles as well.

Yesterday was a pressing day. Bench was the main lift.

1. First exercises was neutral grip pull up.

• Done with a 25 pound weight.
• as many reps as possible in 5 minutes.

2A. Seated Row

• Wide grip
• 5 sets of 5
• Last set was for maximum reps.
• Added a strict drop set.

2B. Floor Press

• Heavy. But doable.
• 5x3
• Last set was for maximum reps.

3A. High T-bar row

• 4x8

3B. Cable Lateral Raise

• 4x12

4A. Lat Sweep

• 4x12

4B. Band Push Down

• 100 total reps

4C. Cable Biceps Curls

• 4x12