M17 W4 Back Training

Back Training
Mesocycle 17 - Week 4

Beginning Thoughts:

This is yesterday's workout...

Workout:

Dumbbell Rows:
110 lbs x 6 reps x 3 sets
120 lbs x 4 reps x 2 sets
I love this exercise!

Pull-ups:
BW + 20 lbs x 2 + 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 30 lbs x 2 + 2 reps
BW + 40 lbs x 2 reps
Total = 16 reps

Cable Rows:
160 lbs x 12 reps x 3 sets

Facepulls:
80 lbs x 12 reps x 2 sets

Inverted Rows:
BW x 8 reps x 2 sets

Swiss Ball Jackknife Pikes:
BW x 8 reps x 3 sets

Forearm / Bicep Exercises:
Did some random 3-4 sets of arm work here...Reverse curls, hammer curls, wrist curls, etc...Nothing solid just picked a weight, did it to failure and jumped to the next exercise..

Videos:

Dumbbell Rows, Pull-ups, Cable Rows & Swiss Ball Jackknife Pikes:

Overall Impression:

I'm gonna rest tonight and just heal up. Tomorrow is Squat Day.

I hope everyone had a fun Friday night!