Today’s workout will look familiar since it’s mostly the same as last week’s back workout. The difference? Slightly more reps for every exercise. This week the workouts will be the same as last week but with slightly higher reps to push ourselves. Stick with the same weight as last week.
Warm-Up: Jumping jacks 1×50, jump rope motions 1×100, high knees 1×20. Stretch
Barbell Deadlifts: 3×7 (heavy weight, same as last week), 2×7 (10lb less), 2×8 (10lb less)
One Arm Dumbbell Rows: 3×9 (medium/heavy weight, same as last week), 2×9 (10lb less)
Kneeling One Arm Pull Down, Perpendicular to Weight Stack: 3×18 (medium weight)
Bent Over Wide Grip Overhand Barbell Row: 3×12 (medium weight)
Kneeling Lat Pull Down with Rope: 3×18 (medium/light weight)
Medicine Ball Slams: 3×22 (medium weight)
Seated Resistance Band Rows: 3×24
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.