Asrar
Top Contributor
Monday was chest and triceps. Today was Back. I could not do cardio because of time, I had class. I will do the cardio maybe outside later on or simply do the cardio after my leg workout.
Back
Bent over row
4 sets 90 kg
7 reps
7 reps
6 reps
5 reps
Dumbbell row
2 sets 40 kg 8 reps
1 set 42 kg 6-8 reps
seated cable row
3-4 sets
3 sets 85 kg 6-10 reps
1 lighter set 75 kg 8-12 reps
Machine row. I wanted to do Tbar row, I woke up with back pain, the tbar is on a platform which is on a angle, it puts me back in a awkard position. If the tbar row was on the floor, I would use it.
Cable pullover
3 sets 35 kg 8 reps
Rear deltoids (reverse pec fly)
3 sets 6-10 reps. Cant remember the weight. I did these sets rushed because I was running out of time.
Back
Bent over row
4 sets 90 kg
7 reps
7 reps
6 reps
5 reps
Dumbbell row
2 sets 40 kg 8 reps
1 set 42 kg 6-8 reps
seated cable row
3-4 sets
3 sets 85 kg 6-10 reps
1 lighter set 75 kg 8-12 reps
Machine row. I wanted to do Tbar row, I woke up with back pain, the tbar is on a platform which is on a angle, it puts me back in a awkard position. If the tbar row was on the floor, I would use it.
Cable pullover
3 sets 35 kg 8 reps
Rear deltoids (reverse pec fly)
3 sets 6-10 reps. Cant remember the weight. I did these sets rushed because I was running out of time.