12/20/2016 Back Day
Back extensions
T bar rows: 2 (45lb plates) x 4 x 8
Low iso rows: 2(45lb plates) x 4 x 8
Body weight pull ups: 2 x 5
Seated bench rows with dumbbell: 20lbs x 3 x 10
Standing dumbbell shrugs:
40lbs x 20
50lbs x 20
60lbs x 10
70lbs x 10
80lbs x 10
Upright rows:
50lbs x 10
60lbs x 10
70lbs x 10
80lbs x 8
90lbs x 8
100lbs x 5
Standing alternating dumbbell curls:
30lbs x 5
40lbs x 5
50lbs x 5
Standing ez curl bar:
50lbs x 10
70lbs x 3 x 10
60lbs x 10
50lbs x 8
40lbs x 5?
Reverse hypers off GHR: 3 x 10
Planks, side planks, bird dogs, stretched