I hope that everyone enjoyed their rest day.  It is time to get back to work.  Let us “pull” those muscles once again with this back workout.  We also have some cardio in the mix, so we can put the fat burner component into place.

Wide Grip Overhand Pullups: 3 sets of 10 reps (use smith machine bar in an incline as alternative)

Superset – Bent over barbell row: 3 sets of 8 reps
Superset – Seated cable row: 3 sets of 8 reps

Wide-Grip Lat Pulldown: 3 sets of 10 reps
One-Arm Dumbbell Row: 3 sets of 8 reps
Hammer Strength Lat Pull: 3 sets of 10 reps
Back Extensions: 3 sets of 8 reps

Elliptical Trainer: 30 min medium intensity (running, elliptical, step-mill)