Workout of the week: Back

As we are getting closer to my competition, I’ll be sharing with you the full workouts I do with my trainer.

Let’s start with one of my favourites 🙂 The back workout:

 

  1. Single Arm Cable Lat Pulldown – 3 sets x15 reps each arm; tempo: 3secs down, 1sec pause, 3 secs up, 1 sec pause.
  2. Hammer Low Row – 4 sets x15 reps; tempo: 4secs up (release), 1sec pause, explosive pull, 3secs pause (squeeze).
  3. Seated Cable Row (with rope) – 4 sets x15 reps; tempo: 4secs down (release), 1sec pause, explosive pull, 3secs pause (squeeze).
  4. Hammer Single Arm Supinated Pulldown – 4 sets x15 reps each arm; tempo: 3secs down, 1sec pause, explosive pull, 3secs pause (squeeze).
  5. Precor Machine Seated Row (neutral grip) – 3 sets x30 reps; tempo: 2secs down, 1sec pause, explosive pull, 2secs pause (squeeze).

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