BACK to Bodybuilding
Ha, yes it was back day today! Felt good to get back to the gym and have an actual good workout.
Went back to a 10 minute HIIT prior to lifting which also felt good. I did 10 minutes of the rowing machine doing a kind of drop set with it.
1 min warm up | 3
1 min warm up | 6
1 min | 8
1 min fast | 3
1 min | rest
Repeat 2 more times
| Exercise | Sets x Reps @ weight |
|---|---|
| Lat Pulldown warmup | 2 x 15 @ 70lbs |
| Barbell Rows* | 4 x 8 @ 135lbs |
| Horizontal Shrugs* | 4 x 10 @ 25lbs |
| T-Bar Barbell Row FAVORITE EXERCISE | 3 x 10 @ 90lbs |
| Dumbbell Rows | 3 x 12 @ 45lbs |
| Assisted Pull Ups | 1 x 5 @ 90 lbs(assistance); 1 x 3 @ 80 lbs(assistance); 1 x 2 @ 70lbs (assistance) |
*Supersets
T-Bar Barbell Rows is the exercise that requires the barbell to be put into the corner of the walls or if you have an attachment that fits in the corner that you can slide the end of the barbell into. Today was a day of rows, so I wanted to get this exercise in to focus on the close hand grip which works the more inner part of the lat and lower trap. Overall, this workout gave me an awesome pump and I feel like I'm back in the game!