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Back workout - weights

Well, I haven't been that focused on my back yet which I regret, all the great fitness models I see etc that is the one part I love looking at! Ryan has a lovely back and now I want one!

I love a muscley back!

My training days tend to go chest/tris, Legs/shoulders and core/bis and bit on back. Nahuhhhh no more, I am now dedicating a full workout to my back and possibly a bit on bi's on that day. I decided I would start this today. The plan was also to do a bit of cardio :/ meh - I might do a little run later! I wrote out a plan before I got to gym, well not a plan as such, just a list of exercises I could do as I tend to forget when I get to the gym.

This is what I ended up doing today;

  • 500 meter rowing machine (warm up)
  • Push ups 3 x 4 (still getting there but managed 12 with a 10 sec rest after every 4)
  • Assisted pull ups 10 ( after 1 proper one I help myself up and hold for 5 seconds then slowly lower myself back down)
  • Cable rear delt flies 3 x 10 (3kg each)
  • Deadlift 3 x 10 (40kg) so impressed with my deadlifts!
  • Machine lower back extention 3 x 10 (40kg)
  • Barbell row 3 x 10 (20kg)
  • cable rows 3 x 10 (27.5kg)
  • Standing pully cable row 5 x 10 (10kg)
  • Dumbell curl 3 x 10 (8kg)
  • Lots of stretching and sit ups with 8kg kettlebell x 40

I enjoyed it! My tris were a bit sore from the bike yesterday but I managed it OK. There are a few other exercises I want to add to this but still not settled onto a routine so will mix it up a bit next week.

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