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Monday’s Workout: Back & Abs 08/19/13

Posted by :Jacquelyn Marks Posted date : August 19, 2013 In Abs, Back, Exercises 0

Today we are going to workout our backs. Let’s get to sculpting!

Back
Superset: Wide grip cable row – 10 reps, rest for 10 secs, then 2-4 more reps w/same weight
Superset: Wide grip lat pulldown – 10 reps, rest for 10 secs, then 2-4 more reps w/same weight
(5 sets)

Superset: Hammer strength row (wide-grip) 10 reps to failure. (If you can get past 10 reps, keep going!)
Superset: Hammer strength row (inside-grip) 10 reps to failure. (If you can get past 10 reps, keep going!)
(4 sets)

Triset: Single-arm dumbbell row: 12 reps on each arm. rest for 10 secs and then do 2-4 more reps w/same weight.
Triset: Close-grip cable row: 21 method
Triset: Chest on incline bench single-arm dumbbell row: 8 reps 3/3 tempo
(4 sets)

We finish it up with:
Standing t-bar row: 10 x 4
Wide-grip lat pulldown behind neck: 21 method x 4
Back extensions: 25 x 4

abs
Ab wheel: 4 x 20
Decline bench situp: 4 x 20
Ankles to hands: 4 x 20