Back

warmup: 5min cardio
warmup 2: 75 row deads
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lat pulldowns with pulldown curls
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 12 behind the neck / 20
6. 10 behind the neck / 15
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back extensions with straight bar curls
1. 30 / 8
2. 25 / 6
3. 20 / 4
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smith row drops with curls variations
1. 4 , 8 , 10 / 30
2. 3 , 5, 8 / 30
3. 2, 4, 6 / 30
4. 2, 4, 6 / 30